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.

A tall glass of Centr's Banana Tahini Smoothie sits on a small round white stoneware plate, with slices of banana in a small dish to the side.

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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.

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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.

A slice of Centr's High protein cheese toast with roasted tomatoes sits on a round plate with a black-handled knife, and a second plate with toast to the side.

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3. High-protein Cheese Toast with Roasted Tomatoes

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

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.

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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.

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.

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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!

A serve of Chicken Cobb Salad with Honey Mustard Dressing in a grey bowl with silver knife and fork on the side rests on a table with a small bowl of honey mustard dressing to the side.

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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.

A Turkey & Sundried Tomato Wrap lays open on a dark stoneware plate, with a quarter of lemon and small bowl of hummus on the side.

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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.

A bowl of Centr's Roast Veggie Protein Bowl with Eggs rests on a grey bench top with a glass of water and quarter of lemon on the side.

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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.

A bowl of Dan's Chilli Tofu & Cashew Stir Fry sits on a grey wooden table, with bamboo chopsticks and a small bowl of cashews on the side.

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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”.

A sheet-pan of Centr's 6-ingredient Chicken Fajita Sheet-pan rests on a wooden table with a plate of tortillas and some lime quarters on the side.

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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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