Meals

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Centr Team

10 post-workout recipes your muscles are craving

Fancy ice baths and foam rollers get all the attention, but the food we eat is often overlooked when it comes to optimizing recovery.

The nutrients in your meals can help your body repair and rejuvenate in more ways than just providing protein for your muscles.

So if you’re looking to improve your recovery for better training results, it’s time to make your meals work for you. With recommendations from sports dietitian Angie Asche, we’ve picked 10 recipes to get you started.

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Caramel Apple Smoothie

An intense workout calls for a super fresh smoothie, and the apple in this recipe delivers just that. While you’re rehydrating, you’re also getting the protein your muscles need to kickstart recovery.

A small glass of Peaches & Cream Overnight Oats sits on a small round plate with a silver spoon on the side, ready for eating.

2 /10

Ingrid's Peaches & Cream Overnight Oats

Did you know that zinc is required for muscle tissue repair? Or that our bodies lose potassium through sweat? You’ll find both of these nutrients and more in peaches – which is why following up an early morning workout with Ingrid’s overnight oats is a no-brainer.

3 /10

High-protein Cheese Toast with Roasted Tomatoes

We just gave your simple toast a high-protein turbocharge.

4 /10

Fiber-packed Chickpea Salad with Green Tahini

If you’re training to lose weight, a meal that’s high in fiber will help you feel fuller for longer. It also helps to maintain consistent energy levels, so you’ll be ready when your next workout rolls around.

5 /10

Tuna & Slaw with Crispy Chickpeas

How often are you squeezing in a gym session en route to something else? This tuna slaw salad is the perfect packed lunch or dinner, with the Angie-approved protein and veg you need.

A round, white stoneware plate with a serve of simple baked salmon with honey lemon sauce rests on a grey wooden table with a side serve of rice.

6 /10

Angie’s Simple Baked Salmon with Honey Lemon Sauce

When you serve up salmon you’re not just getting a great helping of protein. “Fatty fish is packed with omega-3 fatty acids, which have been shown to reduce muscle damage,” says Angie.

A glass jar of Bircher Muesli sits on a folded linen napkin on a grey table with a wooden handled spoon, lime quarters and small bowl of blueberries on the side.

7 /10

High-protein Lentil Braise

It can be tougher to get the protein you need for muscle recovery and growth from a plant-based diet. But this warming bowl is packed with the stuff, as well as the carbs you need to refuel.

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Chicken Cobb Salad with Honey Mustard Dressing

Our healthy twist on this American classic packs all the essential post-workout players into one high-protein lunch.

9 /10

Dan's Chilli Tofu & Cashew Stir Fry

Go nuts with Dan’s spicy 20-minute dinner. Cashews are a great source of magnesium, a nutrient Angie says “has been shown to play a role in reducing muscle soreness”.

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6-ingredient Chicken Fajita Sheet-pan

The chicken and peppers (capsicum) in this easy dinner contain nutrients that help your body ramp up collagen production. “Collagen is an athlete’s best friend,” says Angie. “It provides strength and stability to our joints and reduces the risk of injury.”

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