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Centr Team

10 recipes to eat your way to muscle recovery

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.

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.

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.

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.

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!

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.

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!

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.

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.

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.