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Simple Post Gym Recovery Meals

2 Simple Post-Gym Recovery Meals

You’ve headed to the gym and smashed your work out. You know that feeling, you have a hunger so deep in your stomach that you just can’t wait to eat! But don’t undo your hard work.

Re-fuel the right way with these awesome recipes that include those muscle-building proteins, along with the right carbohydrates. We need the perfect balance between both food groups particularly on an evening when we become less active

Our top meal picks:

  1. Ginger stir-fry with chicken and bell peppers over brown rice

A stir-fry is the perfect way of packing all those nutrients into an easy to make, tasty meal. Start by dicing the chicken and frying in some fry-light oil, add some fresh ginger, red chillies, and stir in the bell pepper and spring onion for the additional Vitamin C. Once cooked, place over some brown rice for a nice dose of fibre.

Ingredients:

  • Chicken (diced)
  • 340g bell peppers (diced)
  • 120g brown rice (cooked)
  • 1 tbsp. shredded ginger
  • 1 tbsp. red chillies (chopped)
  • 1 stalk of Spring Onion (chopped)

Nutrients:

  • 230 calories
  • 3g fat
  • 0g saturated fat
  • 23g protein
  • 20g carbs
  • 5g fibre

 

  1. Grilled salmon over spinach and whole-wheat couscous

Salmon is packed with Omega-3’s, which help to keep your heart healthy, and help with muscle-recovery as well as being a very lean protein. With the spinach and couscous, this meal will sort those post-gym hunger pangs right out!

Ingredients:

  • 150g grilled salmon
  • 300g of spinach
  • 120g whole-wheat couscous

Nutrients:

  • 270 calories
  • 6g fat
  • 5g saturated fat
  • 28g protein
  • 20g carbs
  • 7g fibre

 

Other options may be just your typical grilled chicken and mixed vegetables for a simple nutritious meal for recovery mode. Here are a few other ideas of quick and easy meals to eat after your workout:

  • Egg omelette with avocado spread on toast
  • Tuna salad sandwich on whole grain bread
  • Pita and hummus
  • Greek yoghurt with berries and granola
  • Tuna and crackers

Just remember: Carbs help with recovery, protein helps to repair and build muscle and fat isn’t all that bad but should be limited.

At i-motion, we can help with those diet plans in order to reach those fitness goals, just speak to one of our awesome PT’s. We focus on getting you results… www.i-motion.com/join

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