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Centr Team

10 recipes to eat your way to muscle recovery

Centr Team

After an intense workout, recovery is key – to replenish your energy, and allow for muscle repair and growth. But where to start? In the kitchen, of course! Food plays a central role in giving your body what it needs to recover, repeat and take your results to the next level. We've specially selected 10 dishes high in the good stuff to get you recovering like a pro.

Make sure your entire recovery routine is on point with our ultimate recovery guide.

1
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Dan's One-pan Mushroom Quinoa Biriyani

Dan's Indian-inspired Biriyani may be a bit of a mouthful to say, but it's a nutrient-packed post-workout dish. Quinoa is a good source of protein, which means better muscle recovery and more energy for your body.

2
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Baked Salmon with Sweet Potato Salad

Serve up some salmon for protein and healthy omega-3 fats, throw on a side of sweet potato salad for nutritious carbohydrates – then get a good night's sleep so your body can put all that goodness to work.

3
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Beef Udon Stir-fry

While protein aids muscle repair and growth, creatine is a compound that gives energy to your muscles, helping you to bring intensity to your workouts. Luckily, the beef in this Beef Udon Stir-fry is a natural source of both! Bonus points for every different colored vegetable you can add to the wok.

4
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Simon's Asian Bowl with Roasted Vegetables & Tofu

Yes, you can build strength on a vegan diet – and this Asian Bowl is a great place to start. Marinated tofu is a tasty way to get the protein growing muscles need, while roasted veg will satiate that mega post-workout hunger.

5
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Almond, Date & Banana Smoothie

Grab your post-workout refreshment in classic smoothie style. Not only do bananas help fill us up, they're also full of easily digested carbs!

6
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Sweet Chilli Glazed Chicken with Vegetables

HIIT on Monday, functional on Tuesday, weights on Wednesday... Just like you, this dish is a great all-rounder, offering a mix of protein and carbohydrates to keep you firing for all types of training.

7
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Almond & Blueberry Smoothie

You could be on the road to recovery in five minutes or less. Almonds offer a great balance of protein and healthy fats, while blueberries are full of antioxidants to help fight inflammation. Not to mention the calcium in your milk – you'll be feeling fine in no time!

8
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Barbecued Chicken with Grilled Broccoli & Lemon Salad

To get your post-workout protein fill, all you need to do is fire up the grill! With lean protein from chicken, good protein from quinoa, plus heart and bone density benefits from broccoli, every bite of this meal is doing your body good.

9
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Ricotta Omelette with Garlic Tomatoes

This 10-minute recipe is perfect for the morning, afternoon and after-work exerciser! Ricotta and eggs are both good sources of protein, and eggs deliver loads of other nutrients to aid your recovery, too.

10
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Banana & Raspberry Overnight Oats

After a big workout yesterday, you're going back for seconds! Before you do, replenish your glycogen stores and get a protein hit from our Banana & Raspberry Overnight Oats.

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