Your body needs fuel after a workout. Strenuous exercises put tiny little micro-tears in each of your muscles. These small spaces need to be filled in with high-quality protein while lost glycogen stores must be replenished with high quality-carbohydrates. It’s recommended to get these macronutrients into your system within 40 minutes of ending your workout. These four recipes will help you get the energy you need for that lean physique you’re looking for.
Pomegranate Almond Butter Quesadillas
Grab yourself some whole grain quesadillas and slather them with almond butter, courtesy of Tennis Life Magazine. Dice up some bananas and lay them flat on the open quesadilla. Sprinkle the whole thing with pomegranate seeds and then fold in half. Grill them up on a griddle or a frying pan to get them nice and crisp. You get plenty of carbs from the quesadilla, protein from the almond butter, and potassium from the bananas and pomegranates.
Eggs and Oatmeal
You can have eggs and oatmeal at any time of the day for a great post workout meal. You get plenty of protein from the eggs as well as glycogen-restoring carbs from the oatmeal. And the micronutrients in the egg yolks will enhance recovery. If making oatmeal in small batches is too much work, try making it ahead with this baked oatmeal recipe from The Foodwright. Use grass fed butter or coconut oil to fry your eggs and always try to use steel cut oats for the best results.
Black Beans, Rice and Salsa
This is a cheap, quick post-workout meal. According to this recipe from Everyday Health, you can mix these three ingredients together for a fantastically fresh salad. The can of black beans won’t run you much more than a dollar, and you can get instant brown rice that should cook up in a couple of minutes in the microwave. The beans give you the protein while the rice restores your glycogen. It all comes together in a matter of minutes so you can get it down before the 40-minute window is up.
This delicious recipe comes courtesy of Nevada Oral & Facial Surgery and is made from ripe melon that is blended and drained of excess liquid to intensify the fruit flavor. Make it at least 6 hours before you work out so that you can enjoy them once done. Use one medium-sized honeydew melon or 2 ½ pounds pre-cut honeydew melon, 1/4 teaspoon fine salt, 1/2 cup granulated sugar (or substitute sugar for honey for a healthier choice), one cup heavy cream, and one popsicle mold (6 or 8). Blend the melon chunks and strain the puree, separating it from the juice. Whisk the sugar with the puree until dissolved and then mix in the cream. Pour the mixture into the molds and let it sit for six hours.
Turkey Burger with Sweet Potato Fries
Frozen turkey burgers grill up quickly if you don’t have much time but the best burgers are made from scratch as Good Housekeeping shows with their amazing recipe. Make sure to use fresh vegetables as toppings such as sliced onion and kale leaves. Fry up your favorite sweet potatoes in French fry formation using some healthy coconut oil. Sweet potatoes are one of the most nutritious sources of carbs on the planet.
You want your post-workout recovery meals to be quick, easy to make and full of macronutrients. You also want to make sure you’re getting a little bit of potassium to help you recover quicker. Make sure the food is in your system within 40 minutes of doing your last rep at the gym.
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