The Go-To Post-Workout Foods of LIVESTRONG.COM Readers
Last Updated: Feb 06, 2017
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Never underestimate the power of food. While most people believe that building muscle or losing fat occurs during training, achieving your goals depends largely on what you eat after you leave the gym. The key to any great post-workout meal: A mix of protein and carbs, which can come from a variety of sources. Here are 17 LIVESTRONG.COM user favorites that will satisfy your appetite — and your healthy living goals.
QUINOA, CHICKEN AND SPINACH
This high-protein post-workout meal features boiled quinoa, roasted black pepper, free range vegetarian fed chicken, and sauteed spinach with grapeseed oil. This meal is 100 percent gluten and dairy free.
CHARRED CORN SALSA WITH GRILLED STEAK
Grill up 6 to 8 oz of streak and combine it with corn and greens for a hearty meal.
PERSONAL PROTEIN CAKE
Mix 3/4 scoop protein powder (2-3 T), 1/4 cup wheat bran, 1 T whole wheat flour, 1 T oatmeal, 1 tsp. baking powder, dash salt, 1/2 cup milk (or water), 2 T yogurt (optional), 1 egg white (optional). Preheat oven to 350*. Mix ingredients well into a ramekin and bake 20-25 minutes until slightly firm.
CHICKEN AND VEGGIES WITH LOW FAT COTTAGE CHEESE
Broiled chicken breast with cold-pressed extra virgin olive oil, cayenne pepper, and garlic atop stir-fried veggies (yellow/green/red peppers, mushrooms, red onion, broccoli, cauliflower, & asparagus). Top with low-fat cottage cheese.
QUICKIE QUINOA SUMMER SALAD
Mix 3/4 cup of cooked quinoa, 1 teaspoon Veganaise, 1 tablespoon of lemon juice, and half an avocado chopped into small chunks. Drizzle with olive oil. Then add ½ of a tomato chopped into chunks, and a handful of fresh basil. Top with sea salt and pepper if desired. Gently toss all ingredients and enjoy!
PERFECT POST WORKOUT SNACK
Mix a 1/2 cup of berries and 2 TBSP of granola to any flavor of Chobani for a lower calorie post workout dessert.
FAVORITE SALMON DISH
Prepare salmon in egg milk and add a touch soy sauce. Then,coat with bread crumbs and place on the grill. For your side, steam asparagus spears and sautée them in olive oil, and add wild rice.
EDAMAME AND BARLEY WITH A SPLASH OF OLIVE OIL
Edamame and barley made in tomato bouillon base. Add a splash of olive oil.
SUPER PROTEIN TACOS
One cup of shredded chicken, 2-3 egg whites, lettuce, onion, tomato, cilantro, and guacamole made with plain Greek yogurt. Make two or three big tacos and you will be satisfied.
BEST POST WORKOUT MEAL
Grill pork loin marinated in a light spice rub, and mix with brown rice cooked in chicken broth. Finish your plate with a mix of carrots and Brussels sprouts.
PEANUT BUTTER STACK
Spread one tablespoon of natural peanut butter on each piece of toast. Then, add strawberries and grapes to one slice and a whole banana to the other. Stack up you sandwich and enjoy!
CHI CHI CHICKENLESS VEGAN SALAD
Mix 1 can of Garbanzo Beans (rinsed and drained), 1 or 2 small handfuls of celery finely chopped, 1 – 2 small red apples finely chopped, Lemon Juice, Veganaise to taste/texture preference, Sea salt and pepper to taste. With a fork, slightly mash the Garbanzo beans in a medium sized bowl. Add the Veganaise (a teaspoon at a time), until it reaches your desired consistency. Sprinkle some lemon juice and then toss in celery and apples.
Farm Fresh Scrambled eggs with ground flax seed and strawberries on the side.
POST WORKOUT CAKE
Start with a base of 1 scoop of vanilla whey. Then, add 1 tablespoon of each: soy flour, buckwheat flour, oatmeal. Add 4 tablespoons of milk, 1 tablespoon of yogurt, and a dash of salt & baking powder. Bake at 350* in a loaf pan for 20 minutes or until edges begin to curl from pan.
BROILED SALMON WITH VEGGIES AND LOW FAT COTTAGE CHEESE
Broiled salmon with olive oil, cayenne pepper and garlic atop raw spinach, steamed cauliflower, asparagus and mushrooms with 1 percent cottage cheese.
MY FAVORITE BREAKFAST
Start with 1 cup of organic non-fat yogurt, and add .25 cup of Bob's Red Mill Muesli, 1 tbsp of organic ground flax seed, .25 c blueberries, and half a medium banana. For your side, drink 8 oz of coffee with 1 tbsp organic half & half
PEANUT BUTTER-BANANA-OATMEAL POST WORKOUT SHAKE
Mix 1/2 cup of oats, 1 cup of soy milk, 1 medium banana, 1.5 tbsp Smuckers Natural Peanut Butter, and 1 scoop Vanilla whey protein. Blend and then top with 2 tsp pumpkin pie spice.
WHAT DO YOU THINK?
What do you eat before and after a workout? Have you ever tried any of the meals and snacks on this list? Which ones are your favorite? Which ones would you add? And why? Share your suggestions in the comments section below!
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