{"id":755430,"date":"2019-04-30T08:43:00","date_gmt":"2019-04-30T06:43:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/top-5-post-workout-fitness-recipes\/"},"modified":"2019-04-30T08:43:00","modified_gmt":"2019-04-30T06:43:00","slug":"top-5-post-workout-fitness-recipes","status":"publish","type":"post","link":"https:\/\/gymbeam.nl\/blog\/top-5-post-workout-fitness-recipes\/","title":{"rendered":"Top 5 post-workout fitness recipes"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.nl\/blog\/top-5-post-workout-fitness-recipes\/#What_is_the_role_of_food_after_exercise\" title=\"What is the role of food after exercise?\">What is the role of food after exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.nl\/blog\/top-5-post-workout-fitness-recipes\/#Nutritional_supplements_vs_food\" title=\"Nutritional supplements vs. food\">Nutritional supplements vs. food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.nl\/blog\/top-5-post-workout-fitness-recipes\/#5_best_post-workout_meals\" title=\"5 best post-workout meals\">5 best post-workout meals<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Despite the fact that workout requires a lot of strength, time and energy, this is only the <strong>beginning<\/strong> of the path to your fitness goals.<\/span> <span title=\"\">It is important not to forget about <strong>proper nutrition<\/strong>, and then you can completely change and improve<strong> your lifestyle<\/strong>.<\/span> <span title=\"\">After all, nutrition is at least 50% of success, so it is important to remember about a balanced diet.<\/span> <span title=\"\">In the previous article, we talked about what you can eat before workout, so today we will talk about <strong>nutrition after exercise.<\/strong><\/span><\/span><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_role_of_food_after_exercise\"><\/span>What is the role of food after exercise?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">This question can be answered very <strong>easily<\/strong>.<\/span> <span title=\"\">After a workout, it is important to get all the nutrients needed to <strong>replenish energy<\/strong>, repair damaged <strong>muscle tissue<\/strong> and trigger <strong>protein synthesis<\/strong>.<\/span> <span title=\"\">To better understand these processes, let&#8217;s <strong>take a look at each of them<\/strong> separately.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Replenishes energy and glycogen stores<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">During a workout, the body uses <strong>glycogen stores as an energy source.<\/strong><\/span> <span title=\"\">Glycogen is a long chain of glucose molecules that the body accumulates mainly in <strong>skeletal muscle<\/strong> and in the liver.<\/span> <span title=\"\">Studies have shown that the body also <strong>uses 40% of its glycogen stores<\/strong> during physical activity<\/span><\/span>. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/gymbapr-6130.JPG\" alt=\"Top 5 post-workout fitness recipes\" width=\"843\" height=\"562\" title=\"What is the role of food after exercise?\"\/><\/figure><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">If the glycogen supply is exhausted, the body releases a stress <strong>hormone &#8211; cortisol<\/strong>, which has <strong>a strong catabolic effect<\/strong>.<\/span> <span title=\"\">Indeed, cortisol <strong>&#8220;consumes&#8221; protein<\/strong> from muscle tissue and turns it into glucose.<\/span> <span title=\"\">This process is called gluconeogenesis and as a result, glucose is produced from the amino acid supply in the liver, which leads to<strong> loss of muscle mass.<\/strong><\/span><\/span> <span style=\"color: #ff6600;\">[2] <\/span><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">That is why it is important to<strong> replenish glycogen stores<\/strong> after exercise.<\/span> <span title=\"\">The best source of energy is <strong>quickly digestible carbohydrates<\/strong> with a high glycemic index.<\/span> <span title=\"\"><strong>The glycemic index<\/strong> is a number indicating how quickly food increases blood sugar levels and, consequently, insulin levels<\/span><\/span>.<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Insulin is<strong> a highly anabolic hormone<\/strong> that regulates blood sugar levels by transferring nutrients (such as glucose) to the muscles. As soon as all <strong>muscle cells are saturated with nutrients<\/strong>, the body begins to accumulate glucose in the form of fat. This means that on non-workout days, insulin stimulates the accumulation of unwanted fat, while immediately after exercise it boosts <strong>muscle growth and recovery<\/strong>. Thus, insulin provides replenishment of glycogen stores and the body\u2019s readiness for further workouts<\/span>. <span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">In general, it is better to eat food with a low glycemic index <strong>(about 55 and below)<\/strong>.<\/span> <span title=\"\">But it is important to make an exception after training, and therefore the carbohydrates obtained should have a glycemic index of about <strong>70 and above.<\/strong><\/span> <span title=\"\">A suitable source of carbohydrates after exercise is <a title=\"Maltodextrin - GymBeam\" href=\"https:\/\/gymbeam.com\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maltodextrin<\/a> or <a title=\"Dextrose 1000 g - GymBeam\" href=\"https:\/\/gymbeam.com\/dextrose-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextrose<\/a>.<\/span> <span title=\"\">Both are carbohydrates that the body does not need to digest for a long time, and therefore they can <strong>quickly replenish glycogen stores<\/strong>.<\/span> <span title=\"\">Learn more about the importance of carbohydrates after a workout in our article<\/span><\/span>. <span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">However, <strong>how many carbs<\/strong> should you take after exercise? Try to split the<strong> daily carbohydrate intake into half<\/strong> before and after exercise. For example, if your daily carbohydrate intake is 300 grams, take <strong>150 grams of carbohydrates before<\/strong> and after exercise in a 1: 1 ratio, that is, <strong>75 grams and after exercise<\/strong>. If you feel a lack of energy during exercise, <strong>you should take more carbohydrates before a workout<\/strong>. On the other hand, if <strong>during exercise you have a lot of energy and then you feel tired<\/strong>, you should take more carbohydrates after a workout<\/span>. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"37023,53602,58729,91738,91786\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Restores damaged muscle tissue<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">During intense exercise, the muscles undergo minor <strong>damage and cracks<\/strong> that cause muscle pain after a workout.<\/span> <span title=\"\">The body&#8217;s role is to repair these injuries, which also has a positive effect on <strong>muscle growth and strength<\/strong>.<\/span> <span title=\"\">That is why we should not forget about the nutrients that <strong>boost the regeneration process,<\/strong> and which will help to fully recover and be ready for the next workout in the gym<\/span><\/span>. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">The most important nutritional supplement after exercise for regeneration and muscle growth is <strong>whey protein<\/strong>.<\/span> <span title=\"\">It is even <strong>better than protein derived from food<\/strong> for several reasons<\/span><\/span>&nbsp; <span style=\"color: #ff6600;\">[3]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>it is a very quickly digestible source of protein compared to other sources<\/li><li><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">contains a rich amino acid profile and <strong>a large proportion of BCAA<\/strong><\/span><\/span><\/li><li><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">contains only minimum fat<\/span><\/span><\/li><li><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">to drink a protein shake immediately after a workout is convenient, <strong>quick and practical<\/strong><\/span><\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/D_ri_4.jpg\" alt=\"Post-workout meal ideas\" width=\"843\" height=\"562\" title=\"Post-workout meal ideas\"\/><\/figure><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">If you consume a serving of <strong>whey protein<\/strong> after exercise, then you can be sure that your<strong> muscles will be grateful afterwards<\/strong>.<\/span> <span title=\"\">Therefore, we recommend taking about <strong>0.3 &#8211; 0.5 g of whey protein<\/strong> per kilogram of weight.<\/span> <span title=\"\">Learn more about whey protein dosage in our article<\/span><\/span>. <span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">The next dietary supplement that promotes <strong>the regeneration and rapid recovery<\/strong> of damaged muscle tissue is <a title=\"L-Glutamine - GymBeam\" href=\"https:\/\/gymbeam.com\/l-glutamine-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutamine<\/a>.<\/span> <span title=\"\">At the same time, this amino acid <strong>strengthens the immune function<\/strong> of the body and the absorption of carbohydrates.<\/span> <span title=\"\">Why is glutamine important after exercise?<\/span> <span title=\"\">During physical activity, the level of <strong>glutamine in plasma decreases<\/strong>, because of <strong>the increased need of glutamine<\/strong> in the liver, kidneys, intestines and immune system.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">By taking <a title=\"L-Glutamine - GymBeam\" href=\"https:\/\/gymbeam.com\/l-glutamine-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutamine<\/a>, you replenish the missing stores of this amino acid and allow the immune system to function properly and other processes <strong>that depend on glutamine<\/strong><\/span><\/span>. <span style=\"color: #ff6600;\">[6]<\/span> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Glutamine support for the immune system subsequently <strong>protects against diseases<\/strong> that can knock you out of your training routine and destroy your progress.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">In addition, research confirms that consuming glutamine<strong> increases carb stores<\/strong> and glycogen.<\/span> <span title=\"\">Simply put, glutamine along with carbohydrates and whey protein can help you increase your<strong> body&#8217;s ability to replenish muscle nutrients<\/strong>.<\/span> <span title=\"\">This in turn leads to a rapid recovery, as well as to improved athletic performance.<\/span> So, <span title=\"\">take <strong>at least 10 g<\/strong> of <a title=\"L-Glutamine - GymBeam\" href=\"https:\/\/gymbeam.com\/l-glutamine-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutamine<\/a> after exercise and one more serving during the day<\/span><\/span>. <span style=\"color: #ff6600;\">[3] [7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/gymbapr-6149.JPG\" alt=\"Top 5 post-workout fitness recipes\" width=\"843\" height=\"562\" title=\"Top 5 post-workout fitness recipes\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Increases muscle protein synthesis<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">The last and <strong>most important function of food after exercise<\/strong> is an increase in protein synthesis.<\/span> <span title=\"\">The mTOR protein acts as a <strong>trigger for protein synthesis<\/strong> in the body and, therefore, for muscle growth.<\/span> <span title=\"\">At the same time, MTOR can activate factors such as increased production of amino acids,<strong> especially leucine<\/strong>, in combination with exercise and insulin<\/span><\/span>. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\"><a title=\"Bcaa 4:1:1 Instant - GymBeam\" href=\"https:\/\/gymbeam.com\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>, three branched-chain amino acids \u2014 leucine, isoleucine, and valine \u2014 should be included in your post-workout shake.<\/span> <span title=\"\">Increased <a title=\" L-Leucine Instant Powder - GymBeam\" href=\"https:\/\/gymbeam.com\/l-leucine-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">leucine<\/a> concentration can activate mTOR and thereby affect the <strong>course of protein synthesis.<\/strong><\/span><\/span><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Thus, most BCAA supplements provide an increase in the proportion of leucine, usually in a<strong> 2: 1: 1 ratio<\/strong>. However, it is important to take at least<strong> 2.5 g of <\/strong><a title=\" L-Leucine Instant Powder - GymBeam\" href=\"https:\/\/gymbeam.com\/l-leucine-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">leucine<\/a> (or <strong>5 g of BCAA in a ratio of 2: 1: 1<\/strong>) after a workout.<\/span> <span title=\"\">Of course, some amounts of BCAA are also found in <strong>whey protein<\/strong>.<\/span> <span title=\"\">However, this is usually <strong>not enough<\/strong> to obtain the dose of leucine required to trigger protein synthesis<\/span><\/span>. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">To sum up, your <strong>meal after exercise should include<\/strong><\/span><\/span> <span style=\"color: #ff6600;\">[3]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">25% of daily carbohydrate intake from <a title=\"Maltodextrin - GymBeam\" href=\"https:\/\/gymbeam.com\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">maltodextrin<\/a> or <a title=\"Dextrose 1000 g - GymBeam\" href=\"https:\/\/gymbeam.com\/dextrose-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">dextrose<\/a><\/span><\/span><\/li><li><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\"><strong>whey protein<\/strong> (0.3 &#8211; 0.5 g per kg weight)<\/span><\/span><\/li><li><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">10 g of <strong>glutamine<\/strong><\/span><\/span><\/li><li><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">not less than 5 g <strong>BCAA<\/strong> in 2: 1: 1 ratio <\/span><\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/48077732_1946620542126316_2251338611507068928_o.jpg\" alt=\"Nutritional supplements versus food\" width=\"843\" height=\"562\" title=\"Nutritional supplements versus food\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nutritional_supplements_vs_food\"><\/span>Nutritional supplements vs. food<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">You can get the above mentioned nutrients <strong>in the form of nutritional supplements or traditional food<\/strong>.<\/span> <span title=\"\">However, nutritional supplements have several <strong>advantages<\/strong><\/span><\/span> <span style=\"color: #ff6600;\">[9]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>quickly absorbed<\/li><li>easy to digest<\/li><li>fill the exact amount of nutrients<\/li><li>practical and convenient<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">However, if you decide to choose food, the source of <strong>post-workout carbohydrates <\/strong>can be<\/span><\/span> <span style=\"color: #ff6600;\">[4] [10]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>sweet potato<\/li><li>quinoa<\/li><li>fruits &#8211; pineapple, berries, banana, kiwi<\/li><li>rice<\/li><li>oatmeal<\/li><li>pasta<\/li><li>dark green vegetables<\/li><li>wholemeal bread<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-931193062.jpg\" alt=\"Top 5 post-workout fitness recipes\" width=\"843\" height=\"562\" title=\"Top 5 post-workout fitness recipes\"\/><\/figure><\/div>\n\n\n\n<p><strong>Sources of <a href=\"https:\/\/gymbeam.com\/protein\" class=\"ek-link\">protein<\/a> and <a href=\"https:\/\/gymbeam.com\/bcaas\" class=\"ek-link\">BCAA<\/a><\/strong>, which are necessary for muscle regeneration, are&nbsp; <span style=\"color: #ff6600;\">[4] [10]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>eggs<\/li><li>greek yogurt<\/li><li>cottage cheese<\/li><li>salmon<\/li><li>chicken breast<\/li><li><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">protein bars<\/span><\/span><\/li><li>tuna<\/li><li>tofu<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_best_post-workout_meals\"><\/span>5 best post-workout meals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">We have prepared for you <strong>recipes of 5 different dishes,<\/strong> thanks to which you restore the optimal stores of protein, carbohydrates and amino acids after a workout.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_7183_1.JPG\" alt=\"Chicken in Barbecue Sauce with Quinoa and Pineapple Salad\" title=\"Chicken in Barbecue Sauce with Quinoa and Pineapple Salad\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">1. Chicken in Barbecue Sauce with Quinoa and Pineapple Salad<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">This fitness recipe contains<strong> protein-rich ingredients<\/strong>.<\/span> <span title=\"\">Simply dice the chicken breast and leave it to marinate in <a title=\"Zero calorie BBQ sauce 320 ml - GymBeam\" href=\"https:\/\/gymbeam.com\/zero-calories-bbq-sauce-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Zero calorie BBQ sauce<\/a> for a few hours.<\/span> <span title=\"\">Then <strong>fry the chicken<\/strong> with a little olive oil.<\/span> <span title=\"\">Prepare a quinoa salad by mixing boiled quinoa with pineapple, spinach and <a title=\" Natural cashew nuts - GymBeam\" href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">cashew nuts<\/a>.<\/span> <span title=\"\">This tasty dish will provide the necessary nutrients <strong>after exercise and saturate you for longer time<\/strong>.<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Protein Pizza<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Protein pizza is <strong>a good post-workout meal<\/strong> for all lovers of Italian cuisine.<\/span> <span title=\"\">Protein pizza, however, differs from the classic pizza in its nutritional composition, as it contains <strong>a large amount of protein<\/strong>.<\/span> <span title=\"\">In addition, if you add healthy ingredients such as basil, ham, mozzarella and sweetcorn, then this pizza can be considered super healthy and balanced dish.<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Savoury Pancakes with Spinach, Salmon and Fried Eggs<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Make<strong> savoury protein pancakes<\/strong> with whole-wheat flour, eggs, milk and spices.<\/span> <span title=\"\">Also add <strong>salmon and fried eggs<\/strong>, and thus you will get the large amount of <strong>protein<\/strong> and healthy fats.<\/span> <span title=\"\">Spinach contains <strong>calcium, <a href=\"https:\/\/gymbeam.com\/magnesium\" class=\"ek-link\">magnesium<\/a> and zinc<\/strong>, and garlic strengthens <strong>the immune system<\/strong>.<\/span> <span title=\"\">In addition, it is very tasty.<\/span> <\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4.Sweet Potatoes with Curry Sauce, Broccoli and Cashew Nuts<\/h3>\n\n\n\n<p>There are <strong>thousands ways<\/strong> to cook <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">sweet potatoes.<\/span> <span title=\"\">We have chosen <strong>a fitness recipe for vegetarians<\/strong>.<\/span> <span title=\"\">All you need is sweet potatoes, broccoli, red peppers, celery stalks, <a title=\"Natural cashew nuts - GymBeam \" href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">cashew nuts<\/a> and eggs.<\/span> <span title=\"\">The preparation is very simple, just <strong>boil sweet potatoes<\/strong> in salted water and then add boiled broccoli, peppers, celery and cashews.<\/span> <span title=\"\">Season with coriander, cayenne pepper and our <a title=\"Zero calorie Curry Sauce 350 ml - GymBeam\" href=\"https:\/\/gymbeam.com\/zero-calorie-curry-sauce-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Zero calorie Curry Sauce<\/a>.<\/span> <span title=\"\">Enjoy your meal<\/span><\/span>!&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-637817034.jpg\" alt=\"Sweet Potatoes with curry sauce, broccoli and cashew nuts, fitness recipes\" width=\"843\" height=\"619\" title=\"Sweet Potatoes with curry sauce, broccoli and cashew nuts, fitness recipes\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5.Avocado and Feta Sandwich<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">If you want to cook something quickly, <strong>this recipe is just for you<\/strong>.<\/span> <span title=\"\">Add <strong>avocado, feta cheese,<\/strong> a little of<strong> lemon juice<\/strong> and <strong>pepper<\/strong> into a small bowl.<\/span> <span title=\"\">Then mash the ingredients with a fork.<\/span> <span title=\"\">Spread the paste on a slice of <strong>whole grain bread<\/strong> and cover it with another slice.<\/span> <span title=\"\">Grill in <strong>a sandwich maker for few minutes<\/strong> and serve<\/span><\/span>. <span style=\"color: #ff6600;\">[11] [12]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-925354318.jpg\" alt=\"Avocado and feta sandwich, Fitness recipes\" width=\"843\" height=\"593\" title=\"Avocado and feta sandwich, Fitness recipes\"\/><\/figure><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">We hope that we <strong>have helped you with the choice of meals<\/strong> or nutritional supplements after a workout.<\/span> <span title=\"\">Tell us what do you usually eat after exercise and what kind of<strong> nutritional supplements<\/strong> you add to your post-workout drink.<\/span>&nbsp;<span style=\"font-weight: 400;\">If you find this article useful and you liked it, <\/span><strong>share<\/strong><span style=\"font-weight: 400;\"> it with your friends.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>What to eat after a workout? Here are top 5 fitness recipes to replenish your body&#8217;s store of protein, carbs and BCAA that promote recovery and muscle growth.<\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[14055],"tags":[14017,14057],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-755430","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-diet-and-healthy-lifestyle-nl","7":"tag-fitness-recipe-nl","8":"tag-healthy-lifestyle-nl","9":"h-entry","10":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Top 5 post-workout fitness recipes - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What to eat after a workout? 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