Probiotic-rich kefir is one of the best foods for your body, as it’s full of vitamins and minerals. See, your body stores glycogen and protein in its muscles. Share Pin This. Peanut Butter Smoothie. Perfect for a solo dinner, this potato gets zapped in the microwave then topped with black bean and corn salsa (use a homemade version or your favorite store brand). 20 High-Protein Meals That Are Perfect Post-Workout Options What to Eat Before a Workout (and After): 50 Healthy Snacks What more could you want? Whether you’re working out to lose fat, increase muscle tone or just feel good, hitting the gym is only part of the battle to get the best results. During a workout, your body first burns through the nutrients you ate pre-workout and moves on to the stored glycogen, burning it as energy. 37. How to make it: Have you ever been in the predicament where you finish up a workout, head home then spend twenty minutes opening and closing your refrigerator trying to decide what you should eat? Plus, you'll get a boost of healthy fat with avocado. Flaxseeds and hemp seeds add in their own doses of fiber and good fats, while banana kicks in potassium. Best Post-Workout Meals: 8 After-Workout Recipes For Faster Results! Ground turkey and sweet potato bring protein and carbs to the party, while bell peppers, onions, garlic and chili pepper give this skillet meal loads of flavor. Top with a dash of cheese, broil and drizzle with a fresh avocado crema and you have a healthy, hearty post-workout meal in just minutes. This high-fiber meal gets a healthy helping of protein thanks to the chicken and a dose of probiotics and calcium from the kefir. Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! This is a great option to get your dose of vitamins. This Mexican-inspired dish is anything but your basic quinoa recipe. With green tea, bananas, grapefruit, spinach and protein powder, this post-workout smoothie will keep you going well after your training session is over. Don’t undo your hard work at the gym with Chinese takeout; make your own fried “rice” instead. Sprinkle with almonds and dig in. With a whopping 25 grams of protein, your body will hit the “reset” button after the first bite. Enjoy a meatless post-workout meal with these super filling bowls. Did you know banana packs all sorts of health benefits? You’ll also love the homemade dressing. Enjoy your tacos minus the taco with one of my favorite salad recipes. When it comes post workout smoothies, there is a multitude of... 2. With just a few minutes of prep time, it comes together quickly in one pan. There’s protein in both the yolk and the white of an egg, so pick a recipe that uses a combination of the two to boost protein while keeping calories and fat under control. Here’s why ginger is such a smart thing to eat after the gym. The 43 Best Post-Workout Meals for Faster Results - Dr. Axe These include a healthy mix of complex carbohydrates, proteins, antioxidants and vitamins. Shredded chicken gets cooked with a homemade barbecue sauce (use coconut oil instead of canola oil!) 4 Muscle Recovery Smoothies Perfect for Post-Workout - Aaptiv Best of all, this salad comes together in just minutes for those busy days. But many dieticians, doctors, and athletes maintain that vegan food is the optimum source of protein. It is, however, a crazy simple one-pan dish that’s ready in about half an hour. 1 1/2 cups red grapes. They’re full of protein thanks to grass-fed beef and eggs and the perfect food to munch on their own, add to a sandwich or top a salad with for your post-workout meal. But skip the edamame — black beans make a fiber-rich substitution. The best part? Note that the numbers in parentheses (1, 2, etc.) 5 Yummy Peanut Butter Post-Workout Recipes to Help You Recover From a Workout. Jazz up your normal stir fry recipe by incorporating salmon into it. A loaded potato that’s good for you? Last week I was only able to resist the doughnut because I knew I was making this Post Workout Smoothie when I got home from my workout. Get a big dose of protein sans meats with this pineapple peach shake. Almond milk, banana, protein powder, and peanut butter and blended together creating the best post-workout shake that will keep you full all morning. 12 Post-workout Shakes for Maximum Muscle | Muscle & Fitness The wild-caught salmon is drizzled with a fresh, homemade pesto and is ready in just 25 minutes. They have a subtle sweetness from the sweet potato and lots of staying power from quinoa and black beans. Use your favorite gluten-free bread or sprouted grain version! Brown rice, wild-caught salmon and avocado mean you get a healthy mix of carbs, protein and good fats in a meal that takes just minutes to assemble. It’s often used in place of yogurt, but in this recipe it acts as a tenderizer for chicken. Find more recipes for a healthy breakfast on the go. If you're trying to gain weight, eating enough whole food to meet your caloric needs can be dang near impossible. These meatballs are one of my favorite gluten-free recipes. Looking for a new way to prepare ever-popular kale? Enjoy the tropical flavors of mango and coconut while getting all the benefits of quinoa in this easy-to-make salad. When you’re in a time crunch, this chia seed-based chocolate drink will help replenish your body after a workout — and you can drink it on the go! Not that this smoothie is a doughnut, I mean, it’s a smoothie, let’s all be reasonable. This salad has it all: salmon, spinach, avocado, grapefruit, oranges and almonds. Along with almonds, mangos, onions, peppers and coconut flakes, this post-workout meal packs a nutritional punch. This colorful salad makes an awesome meal for those nights you can’t decide what to eat after a workout. But when it comes to shedding pounds, it may be smarter to push your morning meal to after your workout. With no fancy ingredients required, it’s easy to make in minutes, perfect for when you can’t decide what to eat after a workout. Good-carb oats, potassium-rich bananas and strawberries make this a fast and filling post-workout option that’s brimming with protein and fiber. Make the vinaigrette ahead of time and use leftover grilled chicken to pull this together even faster. It’s loaded with vitamin C, protein and iron to indulge your body while tasting great. Do Not Sell My Personal Information – CA Residents. It’s fast, easy and delicious — what more could you want? 1 cup pomegranate seeds The dark pigments in blueberries, pomegranates, and red grapes are a sign of potent flavonoids and polyphenols that may reduce oxidative damage caused by exercise and keep … Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Use almond butter (or your favorite nut butter!) But for a magical time — for about 30 to 60 minutes after wrapping up a workout — your body is primed to refuel and replenish itself by absorbing carbs and protein once again. Here, they get a flavor makeover with curry powder, cashews, broccoli and raisins. A chipotle spread gives protein-packed black beans a smoky flavor (but you could also use canned chipotle peppers in adobo), while almonds add extra texture and healthy fats. It’s packed with vitamins, minerals and healthy fatty acids. Then, after stepping off the treadmill, the protein in your muscles begins to drop and muscle fibers start breaking down. There's sweetness from the honey chewiness from the raisins hints of chocolate and cinnamon and a bit of crunch. Make extras and freeze for busy evenings, too. While this smoothie may not be … I like using broccoli, peppers, mushrooms and onions, but this is a wonderful recipe to throw in whatever’s on hand: Celery, carrots and a scrambled egg make great additions. There are so many different ways to get your fill of protein after a workout. are clickable links to medically peer-reviewed studies. Your favorite Tex-Mex fixings — ground turkey, corn, avocados, tomatoes and more ­— give this salad a lot of nutritional bang for its buck. Because while your diet matters throughout the day, your post-workout meal might play the biggest role of all — take that, breakfast. Top your chicken with store-bought or homemade hummus (psst: I love this recipe!) These creative chickpea and polenta bowls taste as good as they look. & detox juicing guide. There is a lot of stigma surrounding the vegan diet and protein. Make it a snap by cooking the rice ahead of time and using a food processor to chop up the heart-healthy nuts and shred the cheese. — these come together in just minutes. You’ll love the results! It’s packed with vegetables — carrots, celery and arugula are all here — plus full of protein and fiber courtesy of cannellini beans and quinoa. BUT, it is a really tasty smoothie filled with ingredients that replenish your body after a tough workout. Serve with brown rice, quinoa or in lettuce wraps. It’s got protein, calcium and a whole lot of flavor — and it practically cooks itself! Although the post-workout meal and post-workout nutrition isn’t as crucial as we once thought, it still does have its merits. Make a batch and sip on it after! Top ’em with fruit, nuts, maple syrup or gobble them down on their own. and then bake it atop a bed of fresh vegetables. Making a post-workout smoothie can give your muscles all the nutrients they need to heal faster. A great option for you’re on the go, this high-protein shake helps your body recover after a workout. From full meals both you and your family will enjoy to a few quick snacks you can chow down when you’re pressed for time, you’re sure to find at least one post-workout meal you’ll love! Use coconut sugar instead of brown sugar for the (awesome!) Top with fresh herbs for the best flavor. Serve with a side salad, your favorite veggies or in a sandwich. Who knew that topping chicken with hummus would result in a crispy coating and moist, tender meat? The squash lends a hearty helping of vitamin A and antioxidants, while walnuts and lentils add protein, fiber and lots of flavor. even the most hardcore carnivores will enjoy. are clickable links to these studies. Cooking the rice with the chicken on top adds extra flavour to the rice because the chicken juices get soaked up by the rice. These vegan enchiladas are the total package. When she isn't hunched over her laptop with a baby in hand, you will find her cooking her grandmother’s recipes, lacing up her running shoes or sipping coffee in the bathroom to hide from her three young children. Salmon Stacked Toast. You’ll want to smear the homemade ranch hummus on everything, while the bowls are packed with chickpeas, cannellini beans, arugula, tomatoes, avocado and lots of seasonings. Cottage cheese and almond milk add a healthy dose of it, while using frozen peaches and pineapples means you can whip this up whether it’s a hot summer day or the dead of winter. Loaded with potassium-rich bananas, almond butter for protein and fresh pomegranate — but no cheese! If you’ve been wondering what to eat after a workout that doesn’t include meat, you need to give this a go! Crispy, golden-brown wings covered in a sweet mango glaze full of protein and the healing benefits of coconut oil? Prep this slow-cooker recipe several hours before heading off to exercise and enjoy a post-workout dinner waiting for you! Try out these post-workout smoothie recipes! and then topped with the real star, a kefir-based cilantro slaw. Topped with greens, avocado slices and fresh limes, this is a post-workout meal (lunch or dinner!) You can even make extra pesto and use it in other meals, too! Turkey and sweet potatoes? Note that the numbers in parentheses (1, 2, etc.) It’s super creamy because of the protein-rich hummus and avocado and bursting with flavor from fresh basil, lemon juice and roasted red peppers. If you want a post-workout meal rich in healthy fats, protein and leafy greens, this is the recipe for you. Add a red pepper-based relish to top it all off, and there’s no way you won’t love this for your post-workout meal. During one study, participants who ate a high-cal, high-fat breakfast before hitting the gym packed on an average of three pounds. This burger will knock the socks off the staunchest beef lovers. This creamy quinoa is awesome after a tough AM workout, though it’s great for a breakfast-as-dinner meal, too. 1. You’ll be full for hours thanks to quinoa and black beans, while heart-healthy avocado adds creaminess. Protein Rich Peanut Butter and Banana Smoothie. 13 Protein Shake Recipes for Weight Loss | Eat This Not That The Power of Beeswax Lowers Both Pain & Cholesterol, Detox Your Liver: Try My 6-Step Liver Cleanse, Apple Cider Vinegar Benefits and Uses (30! 3. Best of all, they’re drizzled with a homemade cilantro cream sauce made from Greek yogurt (hello, extra protein!) And with three types of protein-packed lentils, this soup is anything but boring. An excellent option when there’s no time for a sit-down meal, these protein bars will give you a boost until your next meal while helping your muscles recover. Brimming with grilled chicken, fresh fruits and veggies and a homemade orange vinaigrette, it’s especially perfect on hot summer nights. Yes, there are some veggies hidden in here! This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. ), but they also get extra protein from brown rice flour and hemp protein powder. 53.7k Views. Using pre-cut butternut squash helps this recipe come together in a snap. It’s got a healthy dose of leafy spinach, good-for-you coconut milk, bananas and almond butter, and a scoop of protein powder to keep you going. When you want to feel fancy with minimal prep time, make this. 9 Proven Health Benefits of Pineapple, Plus Recipes! Get the Alfredo taste without all the preservatives in the jarred stuff with this recipe. You won’t be the same after trying this Thai stir fry. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Chicken thighs, onions, sweet potatoes and kale are lightly browned in a skillet for color and then finished off in the oven in just 30 minutes. If you’re looking for a quick and easy post-workout meal any time of day, these “quesadillas” are it. No, this isn’t a Thanksgiving recipe! It requires little hands-on time, letting you freshen up before chowing down. Those who ate after their workout gained almost no weight although they ate the same … Roast several potatoes at once in the oven. Salmon is one of the best foods you can eat. Red chilies add heat while cashews add heart-healthy benefits, flavor and crunch. Lox actually makes a great post-workout ingredient because it's a high-quality protein, says Michalczyk. 3 stalks celery. Opt for brown rice or gluten-free pasta and coconut flour. Forget spending money on pricey salmon bowls — make your own nutritious, economical version at home! Replenish your body after exercise with my pecan pesto meal. Not quite a pancake, not quite banana bread, these hearty little pancakes are full of post-workout fuel, no matter the time of day. and honey. Spicy BBQ Chickpea and Crispy Polenta Bowls With Asparagus + Ranch Hummus. Recipes from real home cooks, tested in our kitchens and delivered right to your inbox! Why? Get a major dose of antioxidants with these matcha green tea pancakes. This bake is the quintessential Sunday supper, but it’s so simple to make that it’s perfect for a post-workout dinner on busy weeknights, too. You won’t miss the meat in these hearty bean burgers. Eggs also contain zinc, which aids in metabolism and immunity, and vitamin B12, which supports cell production. To save a few for later wrap individual bars and place in a re Opt for chicken or turkey sausage to keep it healthy. Breakfast can give you a much-needed energy boost to start your day. 5 Healthy Post Workout Protein Smoothies 1. They’re wonderful on their own or pair them with sweet potatoes, salad or turnip fries for a full post-workout meal. An egg sandwich is a perfect post-workout breakfast. You can create high-protein smoothies with whole foods—here’s how. That’s the case with this stuffed sweet potato. With oats, coconut oil, almond butter, chocolate and protein powder, you might feel energized enough for a second workout! Combined with red chili sauce, lime and honey, the result is a perfectly moist grilled chicken topped with mozzarella. It’s a great vegetarian-friendly main dish, but it works well as a side to beef, fish or chicken, too. It’s easily adaptable to your family’s tastes, but don’t skip the vitamin A-rich sweet potatoes. So I’ve rounded up 43 of my favorite recipes for what to eat after a workout. Because it can be prepped in advance and is loaded with healthy, tasty ingredients! High protein post-workout vegan meals are perfect for strength training. By substituting quinoa for starchy white rice, you’ll get a lightened up, healthy version of the calorie-laden favorite. The leafy greens gets tender without turning soggy, while pine nuts and raisins add crunch and sweetness. Not only are they a fun color (the kids will love them! You can easily swap the polenta for brown rice or quinoa, add in grilled chicken or just enjoy as is. Use almond or coconut milk for a little extra zest! 30 Gluten-Free Recipes I love how easily this fancy grilled cheese sandwich comes together ­— and how good it is for you! The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Superfood quinoa provides protein and all your amino acids, while bananas add potassium and sweetness. for a protein boost and guzzle down. Cooking for a crowd? Kefir keeps this sauce creamy without added fat while grilled chicken adds extra protein — no compromising your workout results here. After an intense workout or endurance run, your muscles are ready to recover for the next session. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. It’s colorful, tasty and good for you — this bake is a winner. There’s nothing wrong with green vanilla when it tastes this good. ), Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, Tiger Nuts: The Antibacterial, Fiber-Packed ‘Nut’, Casein Protein: The Impressive Benefits of the ‘Other Dairy Protein Powder’, 9 Whey Protein Benefits (More Muscle, Less Fat! With loads of veggies and eggs, it’s great for non-meat eaters, but for even more protein, add in chicken or grass-fed beef. With an all-natural topping and maybe a touch of organic chocolate syrup, you’ll never wonder what to eat after a morning workout again. Use your favorite whole grain, grain-free or sprouted grain tortilla brand for these! These Paleo wings have it all. Now a freelance health and food writer, Carrie worked as a nurse for over a decade. This dish can be eaten cold, room temperature or warm; make it ahead of time and chow down after your workout! Sub in almond, coconut or gluten-free flour in place of the all-purpose white stuff, then bake and enjoy! If whole grains are a part of your diet, bulgur makes a nice change from quinoa or rice in this one-pan recipe. If you are looking to burn fat, build lean muscle, boost your ... Pea protein powder is becoming a fast favorite for gym-goers and health-conscious ... 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