From Fitness & Power
The process of muscle building does not end with your workout, in fact it continues while your body goes through the process of recovery. Just as you have finished your last rep for the day, your muscles continue to grow through the process of recovery, creating an essential need to provide an adequate attention to this process.
Besides the necessary sleep, which enables the muscle recovery process, a large part of the recovery is achieved through foods as well. When you are working hard at the gym, your body depletes its energy sources of glycogen and amino acids that need to be replaced.
When we are in the business of building muscles, we want to get the maximum gains from each workout, process and food; therefore these are the best post-workout recipes for optimal muscle building:
Recipe #1 Protein-based pancakes
Protein is an essential nutrient that enables muscle building. For that reason, making yourself a protein-based breakfast is crucial for toned and well developed muscles. This particular recipe for pancakes puts an emphasize on the high amounts of protein without the additional burden of carbs for your metabolic functions. The protein-based pancakes recipe targets athletes and fitness enthusiasts that want to maintain their muscle mass while trying to lean up.
– 4 eggs whites
– Half a cup of oats
– Half a cup of cottage cheese
– 1/8 teaspoon of baking powder
– Half a teaspoon of vanilla extract
Directions: Mix all above mentioned ingredients in a large bowl with a mixer. Then take a frying pan and add the mixture in it. Cook on medium heat until the pancake receives golden coloring with bubbles on top. Then switch the pancake on the other side. You can add some seasonal fruits on the top.
Total nutritional value of: Calories: 421 | Protein: 51 g | Fat: 6 g | Carbs: 39 g
Recipe #2 Marinated beef with squash
Intense training sessions put your body in a quest for additional energy sources, which are replenished by food, especially if you are increasing your exercise volume. Those increased hunger needs need to be addressed with carefully selected meals, and this marinated beef squash is exactly what your body needs after a hard day at the gym. The beef in this meal provides your body the protein it needs and fats that will keep you satiated for a longer time. Your energy levels will be replenished, while the butternut squash due to the longer process of digestion will make you feel fuller for longer time.
8 ounces of lean-grass fed beef
Salt and pepper
Directions: Cook the beef first with your own method of preparation; steam it or grilled it per your choosing. On the side, boil the one butternut squash until it reaches its tender state. Then slice it, and add the pieces to the meat and place them together in a pan adding the marinara sauce.
Total nutritional value: Calories: 628 | Protein: 70 g | Fat: 18 g | Carbs: 38 grams
Recipe #3 Tuna and crackers
Tuna is one of the best sources for lean and mean protein, which will give you the right amounts of energy you need after the tough day at the gym. For those of us who are not so savvy in the kitchen, this particular recipe does not need a lot of cooking skills, for sure. Also, this is one of the best recipes when you are faced with a tight budget. Cheap and easy to make, this is the best recipe when you are feeling tired.
One can of tuna
Half a cup of crackers
Pickles (if you like)
Directions: Open the can of tuna and add it in a bowl. Squash some crackers with your hand and add them to the mix. Per taste, add pepper, olive oil and mustard. You can add pickles as well, if you like the option.
Total nutritional value: Calories: 379 | Protein: 41 g | Fat: 13 g | Carbs: 24 g
Recipe #4 Protein & Oats
If you prefer your morning workout sessions, then protein based breakfast is a necessity you can’t imagine your life without. The best thing about this particular recipe is the simplicity in preparation and the small costs. The protein & Oats dish is a wonderful balancing meal of protein and carbs that will give you the energy boost you need to build those muscles. Oats have been a favorite choice of food for bodybuilders for years, and this particular recipe will give you a fun rendition of otherwise boring breakfast meal.
Half a cup of oats
2 scoops of protein powder (flavor per choosing)
Half a cup of dried fruits per choosing
Half a cup of water
Almonds (1/4 cup)
Directions: Put all ingredients in a bowl and place the bowl in the fridge, ensuring prepared meal first thing in the morning.
Total nutritional value: Calories: 422 | Protein: 31 g | Fat: 12.5 g | Carbs: 48 g