Protein-Rich Recovery Meals


Protein is a very popular nutrient in the fitness and health industry. It’s known to maximize your gains like no other, which is why most athletes and bodybuilders aim to consume protein-rich recovery meals right after workouts.

Regardless of age, body type and habits, protein will help improve recovery, increase your muscle and bone mass, boost your immunity, and burn fat deposits.

But how much of it does your body really need? Read on as Rachael Schultz discusses it on Men’s Health:

How Much Post-Workout Protein Do You Really Need?

Protein is essential for maintaining and building muscle, but you don’t need to gulp down a carton of raw eggs like Rocky to get the maximum benefit. Consuming 20 grams of protein after your workout should do the trick, report British researchers. Read more…

For your protein recipe ideas, culinary nutritionist Tricia Williams and chef LC Harrell of Food Matters NYC share these recovery meals on Men’s Fitness:


Research has consistently shown that consuming protein and carbs after a weight-training workout can speed recovery and optimize muscle gains. Read more…

In addition to that, here are some filling, post-workout shakes from Bethany Mcilrath on Fitness Republic:

8 Delicious Protein-Packed Post-Workout Shakes

Drinking a shake after working out has a ton of benefits. If it’s tasty, the shake provides you with motivation to get to the gym and get sweating in the first place, so you can enjoy the sumptuous treat afterwards. If it’s loaded with nutrients, the shake maximizes your body’s ability to grow as a result of exercise. A punch of protein, for example, refuels and rebuilds the muscles that have just been stretched while working out. These shakes offer both flavour and health benefits – there’s one to satisfy every type of taste buds here. Read more…

In conclusion, 20 grams of protein will do the trick in maximizing your muscle gains. Incorporate whole and raw foods into your protein-rich recovery meals. The best sources are dairy products, meat and eggs. Supplements, protein powders and bars may also help, but don’t rely on them too much.

You can also get them from plant-based sources such as legumes, nuts and grains. Plant sources are particularly good because they will also supply your body with other nutrients such as dietary fibre, for boosting your metabolism, as well as healthy types of fats, carbs and calories.

What you do after your workouts matter, too, so let yourself recover properly. Don’t forget to stretch and cool down, as well as hydrate yourself. These habits will help prevent muscle soreness you might get after a hard session in the gym.


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