10 recovery recipes to fuel your fitness progress
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.
1. Banana Tahini Smoothie
Angie’s number one tip for recovery nutrition? “Make sure you’re consuming adequate protein to aid in the repair and building of muscle tissue”. If you’re still a few hours away from lunch or dinner, a smoothie is the easiest way to get that post-workout protein fix.
2. Gingery Chicken Meatballs in Broth
Remix your recovery routine with our Asian-inspired soup bowl. It’s got Angie-approved protein plus the vegetables she recommends adding to your post-workout meal.
3. High-protein Cheese Toast with Roasted Tomatoes
We just gave your simple toast a high-protein turbocharge.
4. 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.
5. Bircher Muesli
If you like to crush your training first thing, this simple pot of muesli is the perfect post-workout breakfast. Make it the night before so it’s ready to grab ‘n’ go!
6. 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.
7. Dan’s Turkey & Sundried Tomato Wrap
Whether you make it from scratch or stash it in your gym bag, Dan’s wrap is a super speedy (and super satisfying) post-workout refuel.
8. Roast Veggie Protein Bowl with Eggs
The beets (beetroot) in this high-powered bowl are packed with polyphenols. “They can help minimize post-workout soreness and improve recovery,” says Angie.
9. 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”.
10. 6-ingredient Chicken Fajita Sheet-pan
“Collagen is an athlete’s best friend,” says Angie. “It provides strength and stability to our joints, reduces the risk of injury and joint pain, and provides structural support to bones.” To ramp up your body’s natural collagen production, you need nutrients that aid in the process, such as zinc and vitamin C – which you’ll get from the chicken and peppers (or capsicum) in this simple dinner.
Want more recovery knowhow for better results?
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