THE BEST POST WORKOUT SHAKE
This shake is delicious, filling and nutritious...a perfect drink after a hard workout at the gym. I've been drinking it for years. Everyone who's tried it falls in love with it. I drink it every morning after I finish my workout around 8am and I stay full until 11:30am. I use a Nutri-Bullet® as it's the perfect size and it works really well, but any blender will do.
Provided by ziak
Categories 100+ Breakfast and Brunch Recipes Drinks
Time 10m
Yield 1
Number Of Ingredients 8
Steps:
- Layer protein powder, flax meal, cocoa powder, and brown sugar in a blender; add almond milk, banana, berries, and peanut butter. Blend until smooth, about 1 minute.
Nutrition Facts : Calories 492.7 calories, Carbohydrate 66.8 g, Fat 16.5 g, Fiber 10.2 g, Protein 29.2 g, SaturatedFat 1.9 g, Sodium 207.7 mg, Sugar 27.8 g
POST WORKOUT PASTA
A wonderful pasta meal that is healthy! I found this recipe from a women's fitness magazine. The recipe is from Fitness magazine under their monthly "The Fit Life" "meal-o-matic" recipes. My husband and I eat this at least once a week.
Provided by easpurk
Categories Low Cholesterol
Time 20m
Yield 2 serving(s)
Number Of Ingredients 5
Steps:
- The directions for this pasta were very vague, but it is easy to make. Experiment with quantity until you find the right amount of flavors for you. I don't like it too lemony.
- Cook the pasta according to package directions.
- Sauté the olive oil and garlic cloves. Sauté until cloves a light golden brown.
- Add lemon juice and cook for around 2 minutes Toss and serve immediately with a grating of parmesan cheese on each serving.
- Optional: grill chicken breasts, cut into strips and add to the pasta.
Nutrition Facts : Calories 805.2, Fat 3.4, SaturatedFat 0.6, Sodium 20.3, Carbohydrate 177.1, Fiber 2.6, Protein 34
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BEST SMOOTHIES FOR PRE & POST WORKOUTS | ALLRECIPES
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- Creamy Banana Strawberry Split Smoothie. Packed with almond milk, protein powder, flax, chia seeds, banana, and strawberry this smoothie is sure to put a spring in your step.
- Peanut Butter Banana Smoothie. The combination of peanut butter and banana is classic for a reason, and makes a great smoothie. With just a handful of ingredients (peanut butter, banana, milk, and honey) this popular workout smoothie couldn't be easier to make -- or drink!
- Strawberry Oatmeal Breakfast Smoothie. "This is a fast vegan smoothie with a deep pink color and a rich, creamy texture. VERY filling, and perfect for people in a rush in the morning.
- Matcha Coconut Smoothie. This isn't your average green smoothie! With a bright color not just from kale but also from antioxidant-rich matcha green tea powder, the smoothie gets sweetness from mango, banana, and coconut, and a protein boost from an unlikely source: white beans.
- Apple Vanilla Smoothie. Apples don't tend to get a ton of play in smoothie recipes, but recipe creator v6nittany was inspired when they were gifted a bunch from a neighbor's tree.
- Razzy Blue Smoothie. "This naturally sweet and creamy, frosty cold smoothie packs a lot of flavor and a nutritious punch," says recipe creator CC<3's2bake.
- Green Monster Smoothie. "A great post-workout snack that will keep you filled for hours!" says recipe creator Arizona Desert Flower. "The taste of the banana and the peanut butter cover the taste of the spinach completely.
- Tropical Teaser Smoothie. Dreamed up by Sarah-May to transport her to the tropics, this fruit-filled vegan smoothie also has plenty of protein from soy milk and tofu.
20 POST-WORKOUT RECOVERY RECIPES | EAT THIS NOT THAT
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- PASSION FRUIT POMEGRANATE BARK. Nutrition: 47 calories, 0 g fat (0 g saturated), 32 mg sodium, 5.1 g carbs, 0 g fiber, <1 g sugar, 7 g protein. Looking for a post workout reward that won't completely sabotage your efforts?
- BROWN RICE SUMMER ROLLS. Nutrition: 264 calories, 12.3 g fat (2.6 g saturated), 253 mg sodium, 20.7 g carbs, 3.5 g fiber, 3 g sugar, 17.3 g protein. While this may not seem like a traditional post-workout food, its nutritional profile begs to differ.
- PEANUT BUTTER JELLY MUFFINS. Nutrition: 256 calories, 15.3 g fat, 222 mg sodium, 24.6 g carbs, 2 g fiber, 16.2 g sugar, 7 g protein. Peanut butter and jelly may be a childhood stable, but with satiating peanut butter and simple sugar jelly, it deserves a spot in your post-workout recipe file.
- BERRY YOGURT POPSICLES. Nutrition: 89 calories, 6.7 g carbs (1.1 g carbs), 53 mg sodium, 25.3 g carbs, 4.6 g fiber, 13.5 g sugars, 8 g protein. With temperatures rising and people more active than ever in an effort to obtain their summer body goals, these yogurt popsicles couldn't be more clutch.
- GOAT CHEESE STUFFED PLANTAIN RICE BALLS. Nutrition: 201 calories, 3 g fat (1.3 g saturated), 100 mg sodium, 42.2 g carbs, 3.6 g fiber, 18.2 g sugar, 6.2 g protein.
- SWEET AND SALTY ENERGY BITES. Nutrition: 229 calories, 14.3 g fat (2.8 g saturated), 50 mg sodium, 20 g carbs, 4 g fiber, 9.3 g sugar, 6.3 g protein. These craving crushing energy bites come together in just minutes and contain some serious health boosting ingredients.
- SUPERFOOD SALAD. Nutrition: 244 calories, 12.7 g fat (2.1 g saturated), 47 mg sodium, 28.7 g carbs, 7.1 g fiber, 5.9 g sugar, 8 g protein. From quinoa, pumpkin, avocado and kale to spinach, walnuts, and berries, this recipe is literally overflowing with nutrients.
- SPAGHETTI SQUASH HASH BROWNS. Nutrition: 237 calories, 19.1 g fat (3.5 g saturated), 112 mg sodium, 8.6 g carbs, 0 g fiber, <1 g sugar, 10 g protein (calculated with 1 egg and 1 egg white)
- HEALTHY SWEET POTATO SKINS. Nutrition: 235 calories, 8.5 g fat (4.4 g saturated), 100 mg sodium, 32.8 g carbs, 7.4 g fiber, 3.1 g sugar, 8.5 g protein. Don't worry, this recipe won't undo every rep, sprint or squat you completed.
- PASSION FRUIT GREEK YOGURT WITH CASHEWS AND HONEY. Nutrition: 360 calories, 15.9 g fat (3.1 g saturated), 66 mg sodium, 37.4 g carbs, 2 g fiber, 26 g sugar, 22.5 g protein.
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- Mexican Tuna Avocado Salad. It’s hard to improve on good guac, but the one thing we don’t get in everyone’s favorite dip is protein.
- Vegan Fall Farro Protein Bowl. If a formal recipe isn’t giving you the protein you need, simply throw a bunch of protein-rich ingredients in a bowl and call it a meal.
- Tricolor Vegetarian Stuffed Peppers. In Partnership With BocaThis colorful, veggie-filled dish packs 17 grams of protein thanks to Boca veggie ground crumbles and Colby and Monterey Jack cheeses.
- Protein Monster Vegan Enchiladas. Hemp hearts, two types of beans, and nutritional yeast deserve the credit for pushing these vegan enchiladas up to 21 grams of protein per serving without meat or cheese.
- Egg White Frittata With Poblano Pepper and Turkey Bacon. Egg whites are the quintessential post-workout food, but turkey bacon and shredded cheddar are what kick up the protein count to an impressive 23 grams.
- Protein-Packed Vegan Breakfast Burrito. These plant-based, portable protein powerhouses are ideal for a post-workout meal on the go.
- Asian Quinoa Bowls With Peanut-Baked Tofu. Quinoa is one of the most protein-heavy grain substitutes out there, so swapping it out for rice is a great way make your meal higher in protein.
- Lentil and Tempeh Lettuce Wraps. Lentil, tempeh, and cheese might be an unusual combo, but they make an unbelievably delicious way to switch up your lettuce wrap fillings.
- Chicken Parmesan Zucchini Boats. For a lower-carb alternative to pizza or pasta, scoop the watery seeds out of a zucchini and stuff with a mix of cheese, sauce, and chicken.
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11 HIGH PROTEIN POST-WORKOUT VEGAN MEALS FOR STRENGTH TRAINING
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- Lentil Spinach Curry With Coconut Rice. This nutritious curry recipe includes coconut rice and 8 ounces of spinach. It’s extremely high in protein as well as essential vitamins and minerals.
- Healthy Pumpkin Chili. This pumpkin chili is creamy and high in protein. The recipe is simple, affordable, and uses a customizable spice blend to make adjusting the heat and quantity easy.
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- Tuscan Bean Soup. Italian-style white bean soup for a budget-friendly, nutritious meal. It’s loaded with greens, vegetables, and herbs. Using pressure-cooked dry beans makes for a tender texture.
- Sweet and Sour Tempeh. This tempeh dish is best served over steamed rice. The minimal sauce is mostly fresh pineapple and crushed ginger – with no added sugar.
- Red Lentil Dhal. Red lentils are one of the most affordable plant-based proteins and are both easy to cook and long-lasting. According to this recipe, the meal “can be enjoyed on its own or with rice, quinoa, poppadoms or steamed greens.
- Sweet Potato Bowl. “This quick vegan breakfast bowl takes me less than 5 minutes to throw together in the morning,” says the author of the recipe. It’s made with sweet potato, raisins, nut butter, blueberries, nuts, and seeds.
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