Your Post Workout Nutrition
Post workout nutrition is essential to maximizing your gains at the gym. The first hour after your workout is the ideal time to refuel your muscles, re-energize your body, and speed up your recovery.
There are a lot of things you want to think of when it comes to nutrition after your workouts. First, you want to get a good dose of protein. This will aid in muscle repair and recovery after a long hard workout. You also want to make sure you have a solid serving of healthy carbs for energy, and lots of vitamins, minerals, and electrolytes for replenishing your resources.
Research has shown that a combination of 30-40 grams of protein, 50-100 grams of carbs, and up to 30 grams of healthy fats is the best way to support muscle growth post-workout. For a more complete review of post workout nutrition, read my article on Post Workout Nutrition here.
The Ultimate Post Workout Recipe
While many people may go for a post workout protein shake (check out my Protein Shake Recipes here for some ideas), a complete meal is the way to go if you have the time. A complete, home-cooked meal will get you everything you need to recover quickly.
I’ve designed the ultimate post workout meal recipes to help you out. Try this after a long hard workout and the results will speak for themselves. Or, use this recipe as a model for designing other post workout meals.
Salmon with Quinoa & Veggies
This is my favorite post workout recipe. The salmon gives you the best source of protein you can find, and also includes healthy omega-3s to boost your metabolism. The quinoa is also high in protein and technically not even a grain, so you’re avoiding traditional (and often fattening) carbohydrates. Finally, the asparagus and sweet potato give you lots of vitamins and fiber to top off the nutritional value. And the best part? It tastes great!
Here’s what you need for 1 serving (multiply for multiple servings)…
- 1 salmon filet (approx.. 200 grams)
- ½ cup of quinoa
- ½ sweet potato, diced
- 5-7 sprigs of asparagus, end chopped off
- 3 tablespoons of extra virgin olive oil
- 1 teaspoon of balsamic vinegar
- 1 whole lemon
- 3 cloves of garlic, minced
- Salt and pepper to taste
First, grab a medium saucepan and follow the instructions on the package to start cooking the ½ cup of quinoa. When the quinoa is just finished cooking, you’re going to stir in 1 tablespoon of olive oil and 1 minced clove of garlic. Season with salt and pepper, and quinoa is ready to go.
While the quinoa is cooking, preheat your oven to 425 degrees. Line a baking sheet with parchment paper and place the salmon on top. In a small bowl, whisk together 1 tablespoon of olive oil and 1 teaspoon of fresh squeezed lemon juice. Brush the salmon filet with this mixture and season with salt and pepper. Once preheated, cook the salmon filet for 15 minutes. At the 15-minute mark, remove and brush with the balsamic vinegar and cook for 2-3 more minutes.
Lastly, you need to cook your veggies. Bring a large saucepan to medium heat, add 1 tablespoon of olive oil and 2 remaining cloves of garlic. Then add asparagus and sweet potato (in small pieces) and cook until desired consistency (about 15 minutes). In the last 2-3 minutes of cooking, place a few lemon slices on top of the veggies. Season with salt and pepper as desired.
And there you have it! A complete, nutritious, ultimate post workout meal recipe. This really reflects a whole food diet approach to eating healthy, which is how I like to eat. Easily change up this recipe by using chicken or other veggies. Just keep it simple, whole, and nutritionally dense!
Have any questions or feedback about this ultimate post workout recipe? Please leave a comment below…