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Post-Workout Meal Benefits and Recipes

We damage tissues and we use fuel when we work out intensely. This is how we become stronger, fitter, and muscular but our body also need repair. In order for our bodies to use raw materials to rebuild and recover, those raw materials have to be available. Therefore consuming particular nutrients after your workouts, you improve your body performance, and recovery.

You can get a lot of benefits from good post-workout meal such as: having less muscle soreness, your ability to build muscle will be increased, you’ll improve your recovery, you’ll improve your bone mass, you’ll improve the ability to utilize body fat…

Take a look at our post-workout recipes that will help you recover faster.

Banana Recovery Smoothie


  • 1 sliced ripe banana
  • 1 cup vanilla low-fat yogurt
  • 1/2 cup low-fat milk
  • 2 tbsp. whole wheat graham cracker crumbs
  • 1 tbsp. nonfat dry milk
  • 11/2 tbsp. vanilla extract
  • 3 ice cubes
  • Graham cracker crumbs


Put all ingredients in a blender and blend until it’s smooth.

Mozzarella, Spinach and Pepper Omelet



  • 2 tbsp. fat-free milk
  • ¼ tbsp. salt
  • ¼ tbsp.freshly ground black pepper
  • 6 large egg whites
  • 3 large eggs
  • hot pepper sauce
  • 1 cup diced red bell pepper
  • ¾ cup chopped onion
  • 1/2 cup shredded smoked mozzarella cheese
  • 1 1/2 cups baby spinach leaves


Mix the fat free milk, salt and pepper, 6 egg whites, 3 large eggs and some hot pepper sauce in a big bowl. Put a pan on medium heat and add bell pepper and onion. Cook for 4 minutes. Pour the  egg mixture into the pan. Before taking your omelet out add the mozzarella and the spinach.

Tuna Salad



  • 1 sliced yellow pepper
  • 2 tbsp. chopped parsley
  • ½ chopped onion
  • 10 black olives
  • 6 halved cherry tomatoes
  • 100 gr. Tuna
  • 2 cups baby spinach


Combine the peppers, parsley, onion, olives, tomatoes and tuna in a bowl. Add the spinach and tuna on top and dress your salad with 1 tbsp. lemon juice, 1 tbsp. extra virgin olive oil and a little Dijon mustard.

It is also very important to get the right nutrients before exercising to maximize your workout. Here are Pre Workout Meal Benefits and Recipes