During one study, participants who ate a high-cal, high-fat breakfast before hitting the gym packed on an average of three pounds. But many dieticians, doctors, and athletes maintain that vegan food is the optimum source of protein. It’s fast, easy and delicious — what more could you want? 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. This creamy quinoa is awesome after a tough AM workout, though it’s great for a breakfast-as-dinner meal, too. With just a few minutes of prep time, it comes together quickly in one pan. Along with almonds, mangos, onions, peppers and coconut flakes, this post-workout meal packs a nutritional punch. Find more recipes for a healthy breakfast on the go. Salmon is one of the best foods you can eat. They’re wonderful on their own or pair them with sweet potatoes, salad or turnip fries for a full post-workout meal. Spicy BBQ Chickpea and Crispy Polenta Bowls With Asparagus + Ranch Hummus. They have a subtle sweetness from the sweet potato and lots of staying power from quinoa and black beans. Though this sounds like a holiday type of dish, this nut loaf is actually a great contender for a vegetarian post-workout meal. Make extras and freeze for busy evenings, too. Peaches and Cream Smoothie. Serve with brown rice, quinoa or in lettuce wraps. There’s nothing wrong with green vanilla when it tastes this good. Almond milk, banana, protein powder, and peanut butter and blended together creating the best post-workout shake that will keep you full all morning. 3 stalks celery. Brimming with grilled chicken, fresh fruits and veggies and a homemade orange vinaigrette, it’s especially perfect on hot summer nights. and honey. Plus, you'll get a boost of healthy fat with avocado. If you find yourself tired of preparing them the same old way, this recipe will reignite your love for the healthy carbohydrates. Loaded with potassium-rich bananas, almond butter for protein and fresh pomegranate — but no cheese! These vegan enchiladas are the total package. Best of all, they’re drizzled with a homemade cilantro cream sauce made from Greek yogurt (hello, extra protein!) — these come together in just minutes. Use almond or coconut milk for a little extra zest! A great option for you’re on the go, this high-protein shake helps your body recover after a workout. These are just a few recipe ideas you can play around with — feel free to get creative in the kitchen and come up with your own post-workout smoothie ideas too. There is a lot of stigma surrounding the vegan diet and protein. Opt for coconut sugar and try out other fixings, too — mango would be great. Enjoy your tacos minus the taco with one of my favorite salad recipes. 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. 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. You’ll love the results! Opt for brown rice or gluten-free pasta and coconut flour. If you want a post-workout meal rich in healthy fats, protein and leafy greens, this is the recipe for you. Good-carb oats, potassium-rich bananas and strawberries make this a fast and filling post-workout option that’s brimming with protein and fiber. This recipe from The Balanced Berry combines healthy protein, fats, and carbs for a unique and delicious smoothie. 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. With oats, coconut oil, almond butter, chocolate and protein powder, you might feel energized enough for a second workout! Use your favorite whole grain, grain-free or sprouted grain tortilla brand for these! Making a post-workout smoothie can give your muscles all the nutrients they need to heal faster. You’ll also love the homemade dressing. Best of all, this salad comes together in just minutes for those busy days. 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. Now a freelance health and food writer, Carrie worked as a nurse for over a decade. Prep this slow-cooker recipe several hours before heading off to exercise and enjoy a post-workout dinner waiting for you! 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. There are so many different ways to get your fill of protein after a workout. You won’t miss the meat in these hearty bean burgers. 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. 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. Foods that contain quick-digesting carbohydrates include: Potato or sweet potato (baked or mashed) White rice Couscous Popcorn Oats Lox actually makes a great post-workout ingredient because it's a high-quality protein, says Michalczyk. An egg sandwich is a perfect post-workout breakfast. Why? It’s a great vegetarian-friendly main dish, but it works well as a side to beef, fish or chicken, too. and then topped with the real star, a kefir-based cilantro slaw. Those who ate after their workout gained almost no weight although they ate the same … ), but they also get extra protein from brown rice flour and hemp protein powder. Probiotic-rich kefir is one of the best foods for your body, as it’s full of vitamins and minerals. Ginger and Papaya Smoothie. 12 Post-workout Shakes for Maximum Muscle | Muscle & Fitness 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. are clickable links to these studies. Not quite a pancake, not quite banana bread, these hearty little pancakes are full of post-workout fuel, no matter the time of day. 5 Yummy Peanut Butter Post-Workout Recipes to Help You Recover From a Workout. See, your body stores glycogen and protein in its muscles. Superfood quinoa provides protein and all your amino acids, while bananas add potassium and sweetness. 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. 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 … 3. 4 Muscle Recovery Smoothies Perfect for Post-Workout - Aaptiv 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. Turkey and sweet potatoes? 5 Healthy Post Workout Protein Smoothies 1. Flaxseeds and hemp seeds add in their own doses of fiber and good fats, while banana kicks in potassium. 53.7k Views. & detox juicing guide. It’s colorful, tasty and good for you — this bake is a winner. That’s the case with this stuffed sweet potato. Cooking for a crowd? You won’t be the same after trying this Thai stir fry. These Paleo wings have it all. Recipes from real home cooks, tested in our kitchens and delivered right to your inbox! 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. Did you know banana packs all sorts of health benefits? Share Pin This. Note that the numbers in parentheses (1, 2, etc.) Enjoy a meatless post-workout meal with these super filling bowls. Use your favorite gluten-free bread or sprouted grain version! This high-fiber meal gets a healthy helping of protein thanks to the chicken and a dose of probiotics and calcium from the kefir. 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. 13 Protein Shake Recipes for Weight Loss | Eat This Not That Enjoy the tropical flavors of mango and coconut while getting all the benefits of quinoa in this easy-to-make salad. This salad has it all: salmon, spinach, avocado, grapefruit, oranges and almonds. 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 your chicken with store-bought or homemade hummus (psst: I love this recipe!) Not only are they a fun color (the kids will love them! If whole grains are a part of your diet, bulgur makes a nice change from quinoa or rice in this one-pan recipe. are clickable links to medically peer-reviewed studies. 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. This just might become your go-to shake. 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). Red chilies add heat while cashews add heart-healthy benefits, flavor and crunch. 1 1/2 cups red grapes. 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. Use coconut sugar instead of brown sugar for the (awesome!) When you want to feel fancy with minimal prep time, make this. Looking for a new way to prepare ever-popular kale? Roast several potatoes at once in the oven. There's sweetness from the honey chewiness from the raisins hints of chocolate and cinnamon and a bit of crunch. Who knew that topping chicken with hummus would result in a crispy coating and moist, tender meat? Note that the numbers in parentheses (1, 2, etc.) With a whopping 25 grams of protein, your body will hit the “reset” button after the first bite. 30 Gluten-Free Recipes If you’re looking for a quick and easy post-workout meal any time of day, these “quesadillas” are it. I love how easily this fancy grilled cheese sandwich comes together ­— and how good it is for you! It’s loaded with vitamin C, protein and iron to indulge your body while tasting great. If you're trying to gain weight, eating enough whole food to meet your caloric needs can be dang near impossible. This is a great option to get your dose of vitamins. The leafy greens gets tender without turning soggy, while pine nuts and raisins add crunch and sweetness. These meatballs are one of my favorite gluten-free recipes. Shredded chicken gets cooked with a homemade barbecue sauce (use coconut oil instead of canola oil!) After an intense workout or endurance run, your muscles are ready to recover for the next session. Replenish your body after exercise with my pecan pesto meal. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Sub in almond, coconut or gluten-free flour in place of the all-purpose white stuff, then bake and enjoy! This makes a wonderfully light dinner, but to give it even more substance, consider adding chicken, grass-fed beef or turkey. 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. ), Plus Choosing the Right Product, Pea Protein: The Non-Dairy Muscle Builder (that Also Boosts Heart Health). 1. The wild-caught salmon is drizzled with a fresh, homemade pesto and is ready in just 25 minutes. Salmon Stacked Toast. It’s packed with vitamins, minerals and healthy fatty acids. The best part? 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. 20 High-Protein Meals That Are Perfect Post-Workout Options When it comes post workout smoothies, there is a multitude of... 2. BUT, it is a really tasty smoothie filled with ingredients that replenish your body after a tough workout. Here’s why ginger is such a smart thing to eat after the gym. Make a batch and sip on it after! 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. Don’t undo your hard work at the gym with Chinese takeout; make your own fried “rice” instead. 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! Combined with red chili sauce, lime and honey, the result is a perfectly moist grilled chicken topped with mozzarella. It requires little hands-on time, letting you freshen up before chowing down. High protein post-workout vegan meals are perfect for strength training. And with three types of protein-packed lentils, this soup is anything but boring. Then, after stepping off the treadmill, the protein in your muscles begins to drop and muscle fibers start breaking down. Breakfast can give you a much-needed energy boost to start your day. But when it comes to shedding pounds, it may be smarter to push your morning meal to after your workout. What more could you want? You can even make extra pesto and use it in other meals, too! Topped with greens, avocado slices and fresh limes, this is a post-workout meal (lunch or dinner!) even the most hardcore carnivores will enjoy. This Mexican-inspired dish is anything but your basic quinoa recipe. How to make it: This quinoa mix is also full of inexpensive, healthy ingredients: corn, black beans, tomatoes and avocados all make appearances and rejuvenate your body after exercising. 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. Get a major dose of antioxidants with these matcha green tea pancakes. Get a big dose of protein sans meats with this pineapple peach shake. 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! These creative chickpea and polenta bowls taste as good as they look. The result is a one-dish meal that’ll have you drooling; and the leftovers are great, too! Using pre-cut butternut squash helps this recipe come together in a snap. Crispy, golden-brown wings covered in a sweet mango glaze full of protein and the healing benefits of coconut oil? This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. Peanut Butter Smoothie. 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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Get the Alfredo taste without all the preservatives in the jarred stuff with this recipe. 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. ), 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! Paleo diet lovers, this all-in-one meal is for you. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. sauce. Eggs also contain zinc, which aids in metabolism and immunity, and vitamin B12, which supports cell production. Protein Rich Peanut Butter and Banana Smoothie. Serve with a side salad, your favorite veggies or in a sandwich. Cooking the rice with the chicken on top adds extra flavour to the rice because the chicken juices get soaked up by the rice. Here, they get a flavor makeover with curry powder, cashews, broccoli and raisins. 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? If you’ve been wondering what to eat after a workout that doesn’t include meat, you need to give this a go! 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. It’s packed with vegetables — carrots, celery and arugula are all here — plus full of protein and fiber courtesy of cannellini beans and quinoa. By substituting quinoa for starchy white rice, you’ll get a lightened up, healthy version of the calorie-laden favorite. Try out these post-workout smoothie recipes! Taste of Home is America's #1 cooking magazine. Sprinkle with almonds and dig in. You’ll be full for hours thanks to quinoa and black beans, while heart-healthy avocado adds creaminess. 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! To save a few for later wrap individual bars and place in a re Make the vinaigrette ahead of time and use leftover grilled chicken to pull this together even faster. Best Post-Workout Meals: 8 After-Workout Recipes For Faster Results! Your favorite Tex-Mex fixings — ground turkey, corn, avocados, tomatoes and more ­— give this salad a lot of nutritional bang for its buck. 37. The 43 Best Post-Workout Meals for Faster Results - Dr. Axe Kefir keeps this sauce creamy without added fat while grilled chicken adds extra protein — no compromising your workout results here. Not that this smoothie is a doughnut, I mean, it’s a smoothie, let’s all be reasonable. It’s easily adaptable to your family’s tastes, but don’t skip the vitamin A-rich sweet potatoes. Our team aims to be not only thorough with its research, but also objective and unbiased. With green tea, bananas, grapefruit, spinach and protein powder, this post-workout smoothie will keep you going well after your training session is over. So I’ve rounded up 43 of my favorite recipes for what to eat after a workout. Use almond butter (or your favorite nut butter!) Jazz up your normal stir fry recipe by incorporating salmon into it. It is, however, a crazy simple one-pan dish that’s ready in about half an hour. This burger will knock the socks off the staunchest beef lovers. It’s got protein, calcium and a whole lot of flavor — and it practically cooks itself! Top ’em with fruit, nuts, maple syrup or gobble them down on their own. But skip the edamame — black beans make a fiber-rich substitution. Because it can be prepped in advance and is loaded with healthy, tasty ingredients! Yes, there are some veggies hidden in here! Because while your diet matters throughout the day, your post-workout meal might play the biggest role of all — take that, breakfast. 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. You can easily swap the polenta for brown rice or quinoa, add in grilled chicken or just enjoy as is. A good muscle recovery smoothie should contain high-quality proteins, antioxidants, and carbohydrates. 9 Proven Health Benefits of Pineapple, Plus Recipes! These include a healthy mix of complex carbohydrates, proteins, antioxidants and vitamins. This colorful salad makes an awesome meal for those nights you can’t decide what to eat after a workout. You can create high-protein smoothies with whole foods—here’s how. The Power of Beeswax Lowers Both Pain & Cholesterol, Detox Your Liver: Try My 6-Step Liver Cleanse, Apple Cider Vinegar Benefits and Uses (30! No, this isn’t a Thanksgiving recipe! 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. The squash lends a hearty helping of vitamin A and antioxidants, while walnuts and lentils add protein, fiber and lots of flavor. for a protein boost and guzzle down. 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. What to Eat Before a Workout (and After): 50 Healthy Snacks 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. Opt for chicken or turkey sausage to keep it healthy. It’s often used in place of yogurt, but in this recipe it acts as a tenderizer for chicken. Forget spending money on pricey salmon bowls — make your own nutritious, economical version at home! While this smoothie may not be … This dish can be eaten cold, room temperature or warm; make it ahead of time and chow down after your workout! Top with fresh herbs for the best flavor. Although the post-workout meal and post-workout nutrition isn’t as crucial as we once thought, it still does have its merits. and then bake it atop a bed of fresh vegetables. Do Not Sell My Personal Information – CA Residents. A loaded potato that’s good for you?
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