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Post-Workout Meal Plans, Perfect for Recovery

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Regardless of what type of workout you have done, it is so important that you eat the right things afterwards. These post-workout meal plans are great for just that.

You need to take into consideration the three main elements of post-workout meal plans, which are; muscle repair, fuel replenishment and hydration. So, when you put this into the context of a meal, you should be trying to eat around 20-40 grams of high quality, lean protein; carbohydrates in order to replace the glycogen that you have used for fuel during your exercise, and the replacements of fluids that you have lost through sweat.

Here are just some meal ideas that are perfect for those post-workout dinners.

Cajun Chicken Jambalaya:

This is a great recipe to warm you up on a cold evening after an intense workout. It is high in protein, and what’s more; this recipe is completely gluten-free!

Although the recipe states certain vegetables to include; the reality is that you can put absolutely anything into this dish.

Ingredients:

  • 1tsp coconut or olive oil
  • 500g chicken breast, chopped into small pieces
  • 1 diced onion
  • 2 cloves of garlic, crushed
  • 1 diced green pepper
  • 1 diced red pepper
  • 150g sweetcorn
  • 300g brown rice
  • 1 can chopped tomatoes
  • 2tsp fajita spice mix
  • 1tsp chilli flakes
  • 700ml chicken or vegetable stock
  • A pinch of black pepper

Method:

Heat your chosen oil in a large pan over medium heat. Once warm, add the onions and peppers, before gently frying for five minutes. Add the crushed garlic and fry for a further minute.

In the same pan, add the chicken, the fajita spice, and chilli flakes and cook until the chicken becomes lightly browned. Add the uncooked rice, chopped tomatoes, stock, black pepper and the sweetcorn to the pan and mix thoroughly.

Reduce the heat, and simmer uncovered for 30 to 40 minutes. The majority of the liquid should be absorbed and the rice cooked through completely. Serve immediately.

Prawn pasta with a creamy tomato and basil sauce:

This is such a simple and filling dish, which makes for a perfect post-workout meal. It can also be eaten the following day as well, and tastes just as good!

Ingredients:

  • 12oz dried pasta
  • 2tbls olive oil
  • 450g king prawns, peeled and deveined
  • 1tsp sea salt
  • 1tsp freshly ground black pepper
  • 1 cup onion, diced
  • 1 tin of chopped tomatoes
  • 1 jar of roasted tomatoes
  • 3tbls chopped fresh basil leaves
  • ¼ tsp dried oregano
  • ¼ tsp crushed red pepper flakes
  • 1 pinch of sugar
  • 1/3 cup double cream
  • Grated parmesan for topping

Method:

Cook your chosen pasta in a large saucepan of salted water and drain. Whilst the pasta is cooking, heat half of the olive oil in a large pan over a medium heat. Add the prawns and season with half of the salt and pepper. Saute these for 4-6 minutes, making sure to flip them halfway until the prawns are cooked through. Remove and set aside.

Return the pan and place over a high heat. Add the rest of the olive oil, and add the onion. Saute for 4-5 minutes or until the onion becomes softened and translucent. Stir in the garlic, and cook for a further 1-2 minutes. Add the chopped tomatoes, basil, crushed red pepper flakes, oregano, sugar and the rest of the salt and pepper, and stir well. Bring this to a simmer, and reduce to a medium heat. Simmer for a further  8-10 minutes uncovered to allow the mixture to reduce. Stir in the double cream, and combine with the pasta and the cooked prawns. Sprinkle with parmesan and serve!

Indian Chicken Pilau:

This wonderfully fragrant dish is packed full of flavours and spices and is a perfect dish to have after a tough workout. Here’s what you need and how to make it.

Ingredients:

  • 50g butter
  • 8 cloves
  • 8 green cardamom pods
  • ½ tsp fennel seeds
  • 500g onions, thinly sliced
  • 40g garlic
  • 40g ginger
  • 1kg chopped chicken breast
  • 1tsp cinnamon
  • 1tbls coriander
  • 2tsp cumin
  • ½ tsp chilli powder
  • 1tsp ground turmeric
  • 1 tin chopped tomatoes
  • 2 bay leaves
  • 600ml chicken stock
  • 400g basmati rice

Method:

Begin by preheating your oven to 180 degrees Celsius. Heat the butter in a large, ovenproof pan on a low heat, and once melted, add the cloves, cardamom and fennel seeds before gently frying for one minute before adding the onions.

Cook the onions for 10 to 15 minutes or until they have started to caramelise, before adding the ginger, garlic, and chicken, and cook until the chicken is lightly browned. Add the coriander, cumin, chilli powder, turmeric, cinnamon, chopped tomatoes, bay leaves and stock and bring to the boil.

Add the rice, before covering with a lid and placing in the preheated oven for 40 minutes until the rice is tender. Serve immediately.

Chicken stroganoff:

This recipe is not only delicious, but it is a quick and easy take on the traditional dish. This is super simple to do and is just what you need after a long stretch at the gym.

Ingredients:

  • 2 tbsp extra virgin olive oil
  • 1lb chicken mince
  • 1tbls thyme leaves
  • 2 ½ tsp smoked paprika
  • 1 ½ tsp garlic powder
  • ½ tsp kosher salt
  • ½ tsp ground black pepper
  • 16oz sliced mushrooms
  • 2 tbsp plain flour
  • 3 cups chicken stock
  • ½ cup Greek yoghurt, room temperature
  • 8oz egg noodles
  • Chopped fresh parsley, for garnish

Method:

In a large, oven-proof pan, heat the olive oil over a medium heat. Add the chicken, thyme, paprika, garlic powder, salt and pepper, and cook for 3-4 minutes or until the chicken is fully browned on all sides. Add the mushrooms and cook until soft. Sprinkle the flour and stir well, ensuring that the chicken and mushrooms are fully coated.

Add 1/3 chicken stock and stir well. Add the remainder of the stock, and the egg noodles and cover the ban. Bring the mixture to a boil, immediately removing the lid and stirring the pan. Recover, and reduce the heat to a low simmer. Cook until the liquid is mostly absorbed and the egg noodles are cooked, stirring every few minutes.

Remove the pan from the heat, and leave to cool for one minute. Stir in the greek yoghurt and sprinkle with fresh parsley.

 

Resources

https://www.foodforfitness.co.uk/post-workout-meals/

https://www.foodforfitness.co.uk/recipes/chicken-pilau/

https://www.wellplated.com/chicken-stroganoff/

https://www.foodforfitness.co.uk/recipes/chicken-jambalaya-recipe/

https://www.gimmesomeoven.com/shrimp-pasta-with-creamy-tomato-basil-sauce/

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Disclaimer – Content written for and on behalf of Healthnotepad.com is not professional medical advice and therefore cannot be taken as such. If you have a serious health problem or are affected by any of the topics covered on Healthnotepad.com, you could seek professional medical advice. Please be aware of other issues such as allergens that may come in to play when reviewing our posts. Always consult a doctor if you or a peer has genuine health concerns.

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Lucy Morgan

I have had a wealth of experience working in the health industry, mostly in the care sector. As a result of this, I have developed a passion for health writing. The health industry is riddled with ideas and notions, some of which are helpful and some are frankly nonsense. I want to help you cut through the fake news so you can find the information that you need, to lead a happier and healthier lifestyle.

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