4 Quick and Healthy Recipes for Post-Workout Recovery

by jiatongma

Apr 03 2023

After a strenuous workout, it’s essential to replenish your body with the nutrients it requires to recover properly. Exercise causes tiny tears in your muscles, and nutrition plays a crucial role in repairing and rebuilding those muscles. Eating the right foods after a workout can help you feel less sore, reduce inflammation, and increase muscle growth.

When it comes to post-workout nutrition, the important part is to focus on foods that are high in protein and carbohydrates. Protein is vital for repairing and building muscles, while carbohydrates help replenish glycogen stores in your muscles, which gives you the energy you need to power through your next workout.

In this blog post, we’ll explore some healthy and delicious recipes that can help aid in post-workout recovery. Whether you enjoy sweet or savory, these recipes are full of nutrients your body needs to recover and build muscle. Try incorporating these recipes into your post-workout routine and feel the difference in your energy levels and overall well-being.

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Yogurt and Fruit Parfait


  • 1 cup Greek yogurt
  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/4 cup granola
  • 1 tablespoon honey


  1. In a bowl, mix together the Greek yogurt and honey until it is well combined.
  2. In another bowl, mix the mixed berries.
  3. In a tall glass or jar, layer the yogurt mixture, granola, and mixed berries until the glass is filled to the top.
  4. Repeat with the remaining glasses or jars.
  5. Serve immediately, or refrigerate until ready to eat.

This parfait is a delicious and healthy way to get the nutrients your body needs after a workout. Greek yogurt provides protein, while mixed berries provide carbohydrates and antioxidants. The granola adds a satisfying crunch, and the honey adds a touch of sweetness. This recipe is also customizable, so feel free to switch up the fruit and granola to your liking.

Chocolate Banana Protein Shake


  • 1 banana
  • 1 scoop of chocolate protein powder
  • 1 cup unsweetened almond milk
  • 1 tablespoon almond butter
  • 1/4 teaspoon cinnamon


  1. Combine the banana, chocolate protein powder, almond milk, almond butter, and cinnamon in a blender.
  2. Blend until smooth and creamy.
  3. If the shake is too thick, add some almond milk until it reaches the desired consistency.
  4. Pour into a glass and enjoy immediately.

This protein shake is a delicious and nutritious way to refuel after a workout. The banana provides carbohydrates and potassium, while the protein powder and almond butter provide protein and healthy fats. The almond milk adds creaminess without adding any extra calories or sugar, and the cinnamon adds a touch of warmth and flavor. This recipe is also easy to customize, so feel free to switch up the protein powder flavor or add other ingredients like spinach or berries.

Peanut Butter and Jelly Roll-Ups


  • 2 slices whole grain bread
  • 2 tablespoons peanut butter
  • 2 tablespoons fruit jelly or jam
  • 1 banana, sliced


  1. Using a rolling pin, flatten the slices of bread until they are thin and pliable.
  2. Spread the peanut butter evenly over one slice of bread and the jelly or jam on the other slice.
  3. Place the sliced banana on top of the peanut butter.
  4. Roll the bread tightly into a spiral, pressing down gently to seal the edges.
  5. Cut the roll-up into slices and serve.

This peanut butter and jelly roll-up is a fun and healthy twist on the classic sandwich. Using whole grain bread provides fiber and nutrients, while peanut butter and banana provide protein, healthy fats, and carbohydrates. The fruit jelly or jam adds a touch of sweetness without any added sugars. This recipe is also versatile, so feel free to add other ingredients like sliced apples or strawberries or switch up the nut butter to almond or cashew butter.

Teriyaki Chicken and Brown Rice Bowl


  • 1 cup cooked brown rice
  • 1 chicken breast, sliced
  • 1 tablespoon olive oil
  • 1/4 cup teriyaki sauce
  • 1/2 cup broccoli florets
  • 1/2 cup sliced bell peppers
  • 1/4 cup sliced scallions
  • Salt and pepper to taste


  1. Heat olive oil in a skillet over medium to high heat.
  2. Season the chicken breast with some salt and pepper and add it to the skillet.
  3. Cook for 5-6 minutes while stirring occasionally, until the chicken is cooked through.
  4. Add the broccoli and bell peppers to the skillet and cook for another 2-3 minutes.
  5. Pour the teriyaki sauce on top of the chicken and vegetables and stir to coat.
  6. Serve the chicken and vegetables over the cooked brown rice.
  7. Garnish with sliced scallions, and enjoy!

This teriyaki chicken and brown rice bowl is a delicious and healthy way to refuel after a workout. Brown rice provides complex carbohydrates and fiber, while chicken breast provides protein. The broccoli and bell peppers add vitamins and minerals, and the teriyaki sauce adds a touch of sweetness without any added sugars. This recipe is also easy to customize, so feel free to switch up the vegetables or add other ingredients like sliced carrots or mushrooms.

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Don’t skip on post-workout recovery nutrition!

Incorporating these healthy recipes into your post-workout routine can help aid in muscle repair and growth and replenish your energy stores. Remember to drink plenty of water and take a good amount of regular deep sleep. Listen to your body’s needs for a full and speedy recovery.

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