FoodfindsAsia.com | 6 After Workout Meals You Must Know For The Proper Muscle Growth | If you are a fitness enthusiast, you might well be aware that muscle growth is more than grilling at the gym. Nutrition plays an integral part in your body-building journey. Research shows how diet and protein are crucial for hypertrophy. Therefore to witness optimum results, you require a disciplined approach to food and nutrition throughout your journey.
Your muscle recovery starts right after you complete your workout. Your body demands fuel to fill the reservoirs in your muscles. Therefore post-workout meals must essentially be power-packed. If you supplement your routine with steroids like Anavar only cycle, you might want to back your exercise with good food to accelerate results. A meal that encompasses a healthy set of macros for sustainable energy release can be your best bet. In this article, we have curated six post-workout meals that can aid your maximum recovery and growth.
#1 Protein Oats
- Calories – 325
- Protein – 31 grams
- Rolled oats – ½ cup
- Water – 1 cup
- Banana – 1 (sliced)
- Cinnamon Powder – ½ teaspoon
- Vanilla extract- ½ teaspoon
- Protein powder – 1 scoop
- In a pot, add oats, banana, and sea salt. Add water to it and stir well.
- Now add cinnamon powder and vanilla extract to it and heat for 8 to 10 minutes.
- Stir occasionally to mix all the ingredients thoroughly. Once the banana starts melting into the oats, simmer the heat.
- Remove from heat when the mixture appears dry and fluff.
- Now add protein powder to it and stir to combine.
- Transfer the content into a serving dish and enjoy with the topping of your choice.
#2 Very-Berry Smoothie
- Calories – 350
- Protein – 48 grams
- Almond milk – 1 cup
- Vanilla Protein powder – 2 scoops
- Berries (fresh or frozen) – 1/2 cup
- Almond butter – 1 tablespoon
- Add all the ingredients into a power blender and blend to a smooth consistency.
- You can variate almond milk with any low-fat milk of your choice.
#3 No Flour Pancakes
- Calories – 244
- Protein – 30 grams
- Liquid egg whites – ¼ cup
- Protein powder – 1 scoop
- Banana – ½ mashed
- Blueberries (fresh or frozen) – 1/4th cup
- Almond milk (if desired)
- Cooking oil spray
- In a bowl, whisk together protein powder and egg until thoroughly combined.
- Now add mashed banana and blueberries to it and stir if the mixture appears thick, a splash of almond milk to even it out.
- Place a nonstick pan on low-medium heat and spray it with cooking oil.
- With the help of a spoon, spread round small pancakes on the pan.
- Allow it to cook on one side. Flip and cook once it turns golden brown.
- Serve the pancake on a plate. You can also add toppings of your choice.
#4 Veggie Roast with Egg
- Calories – 370
- Protein – 21 grams
- Eggs – 3 (large)
- Olive oil – 2-3 teaspoons
- Red onion – ¼ cup (chopped)
- Baby greens (spinach/kale) – 2-3 cups
- Roasted sweet potatoes/cauliflower – ½ cup
- Microgreens of your choice
- Salt – To taste
- Place a pan on medium heat and add oil to it. Once hot, add onions and stir for about five minutes or until it turns golden. Add baby greens and our roasted veggie to it and stir to combine. Sprinkle the salt and allow veggies to toss until veggies begin to wilt a little.
- Transfer the content into a serving dish. In the same pan, crack two eggs, add oil if desired. You can cook eggs as you like, sunny side up or half fried. Once done, layer it on the sautee veggies.
- Top it with avocado and microgreens.
- Add some salt and pepper. Serve immediately.
#5 Scrambled Tofu
- Calories – 300
- Protein – 2 grams
- Onion – 1 medium (peeled and diced)
- Tomato – 1 medium (diced)
- Capsicum – 1 diced
- Cooking oil – 1 tablespoon
- Tofu – 1 cup
- Vinegar – 1 tablespoon
- Salt – to taste
- Herbs and spices – As desired
- Heat oil on a skillet over medium heat. One hot, add onion and allow it to cook for three to five minutes. Now add other vegetables and cook for another five minutes.
- Tofu is a vegan source of protein that is also great for your heart health. You can scramble it and add it to the pan directly. Stir to mix thoroughly.
- In a bowl, add herbs, spices, salt, and vinegar. Mix well.
- Pour the vinegar mixture into the pan and stir to avoid lumps. Do not overcook as tofu can become dry. Enjoy hot with rice or bread.
#6 Honeycrisp Apple Chicken Salad
- Calories – 415
- Protein – 42 grams
- Baby Greens – 6 cups
- Honey crisp apple – 1 large (sliced and chopped)
- Grilled chicken breast – 2 Oz (thinly sliced)
- Gorgonzola cheese – ¼ cup (crumpled)
- Red onion – ¼ cup (thinly sliced)
- Cherry tomatoes – ¼ cup (diced)
- Toasted pecans – ¼ cup
- White Balsamic vinegar – To taste.
- Set your greens as a base in a large dish. Now add other ingredients and pour dressing.
- Enjoy it as an anytime snack.
The Bottom Line
Off lately, there has been a lot of emphasis on supplementing the body with high doses of protein right after the workout. While there is nothing wrong with the approach, it is equally important to spread your intake throughout the day. A gush of protein right after the workout can give you a pump but remember recovery happens gradually.