6 perfect post-workout meals

muscle building

Since the nutrient requirement after a strenuous workout is particularly high, you should make sure that you provide your body with a sufficient amount of valuable nutrients to initiate the regeneration process as soon as possible. For this purpose, we have collected 6 delicious recipes for you to do something good for your body. 

Meal 1 - Protein pancake

Pancakes are among the most popular meals, not least due to the myriad of flavors and easy preparation, even among weightlifters. To make the dough, you'll need nothing but 4 egg whites, 50 grams of tender oatmeal, 50 grams of cottage cheese, a pinch of baking soda and half a teaspoon of vanilla extract. Once you have stirred all the ingredients in a bowl, put the mass in a greased, preheated pan and leave to soak for 30-60 seconds before turning the pancake. To round off the high-protein treat, you can use the pancake as you like with berries, apple slices or banana pieces, so that your body can be optimally cared for after workout with carbohydrates and protein. Nutrition Facts: 421 Kilocalories | 39 g of carbohydrates | 51 g protein | 6 g of fett     

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Meal 2 - Beef with marinated pumpkin

If you want to quench your hunger after a hard workout, this dish is for you. First, you should buy around 250 grams of beef from your trusted butcher. The first step is to chop a medium sized butternut squash, which you can heat for about 30 minutes on a low heat until the squash pieces have a soft consistency. After that, cut the meat into bite-sized pieces and fry it with some salt and pepper along with the butternut squash pieces and add a marinade of your choice. Nutrition Facts: 628 Kilocalories | 38 g of carbohydrates | 70 g protein | 18 g fat 

Meal 3 - tuna with crackers

In the fitness scene, the practice of eating tuna directly from the can, although very common, but let's be honest, a culinary delight is not really. Much better is to combine the fish with a side dish that not only enhances the flavor but also provides valuable carbohydrates for replenishing your carbohydrate stores. All you need is a can of tuna in your own juice, around 125 grams of salted wholemeal crackers, a few chopped gherkins and some pepper and a dash of olive oil for the taste. The ingredients you give in a bowl, crush them and fill the resulting mass ready for consumption in a plastic box. Nutrition Facts: 379 Kilocalories | 24 g of carbohydrates | 41 g protein | 13 g fat   

Meal 4 - oatmeal with an extra shot protein

Nothing gives you as much power after training as a serving of porridge based on oatmeal and whey protein. To prepare you only need 75 grams of pungent oatmeal, 1-2 spoons of protein powder of your choice, 100 grams of dried fruit and a tablespoon of sliced ​​almonds. If you have everything together in a bowl, you pour the mixture with 120 milliliters of water and let it pass through overnight in the refrigerator. With some cinnamon and stevia, you can also refine the taste a little. 

Nutrition Facts: 422 calories | 48 g of carbohydrates | 31 g protein | 12.5 g fat 

Meal 5 - scrambled eggs

Generally, the classic scrambled eggs are not necessarily as a sports-friendly dish, so many athletes do entirely without it, which is completely unnecessary, as it can be prepared with little effort, an optimal post-workout meal. In the first step, you put two egg whites together with two whole eggs in a bowl and whisk them with a pinch of pepper. Then you add 125 grams of vegetables, where you are responsible for the selection of vegetables. However, spinach, onions, mushrooms and red peppers are particularly suitable. To add a little protein to the scrambled eggs, add 60 grams of low-fat ham to the mixture before adding the scrambled eggs to a pan and let it heat over medium heat. Nutrition Facts: 520 kilocalories | 29 g of carbohydrates | 37 g protein | 23 g fat

Meal 6 - Chicken breast with chopped sweet potatoes

To prepare this treat, you need about 250 grams of chicken breast fillet, which you crush and fry in a pan with a dash of olive oil until golden brown. After that you go to dice 125 grams of sweet potatoes and add them to the meat with a crushed apple and a pinch of salt and cinnamon. Nutrition Facts: 300 Kilocalories | 30 g of carbohydrates | 51 g protein | 5 g fat