5 Healthy Post Workout Meals

6 October 2016

Eating well after a good workout is critical as proper nourishment will help the body recover from the strenuous activity you’ve undertaken to help you optimise your results. Take a look at these 5 delicious and nutritious post workout meals to help you get the most out of your exercise and support your fitness goals with your diet.


  1. Mexican Flair


After a workout it is important to feed your body, but being original and creative with your food choices can be difficult. Add some ethnic flair to your diet with a Mexican-influenced combo of brown rice, avocado, kidney beans and tuna. Ensure you are getting the proper nourishment with healthy carbs for energy and plenty of protein with a bowl of this delicious lunchtime fayre.


  1. A Grilled Steak Dinner


Who doesn’t love a delicious steak? Luckily for you a grilled steak is an excellent choice for a post workout meal, high in protein and great for restoration and reconstruction of muscle tissue. Don’t get too carried away though – remember, an appropriate serving size is about the size of a deck of cards. Make this meal even better for you by pairing it with some baked sweet potato and plenty of fresh vegetables, such as asparagus and kale to make a well-balanced, nutrient dense meal.

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  1. Mackerel for the Seafood Lovers


Fish is a great addition to any diet, as it is very high in protein, omega 3s and vitamins A and C. For a great post workout meal try a fresh grilled mackerel, skip the tartar sauce and opt for some freshly squeezed lemon juice instead. Pair your fish with something light and leafy like a delicious mint salad and some fresh veg such as carrots, peas or kale. Low in calories and high in nutrients – this meal is perfect for recovering from a good workout.


  1. A Crisp Duck Salad


Duck is a fantastic post workout meal choice, offering around 30 grams of protein in the average breast. Keep your meal protein rich and avoid an abundance of carbs and fats by using a skinless duck breast and incorporating it into a fresh, healthy salad. Almost any vegetables will do well in this meal so be sure to include a lot of different types and several leafy greens including carrots, kale, spinach, radish and other garden grown delicacies. This meal is high in vitamins and nutrients, providing you the perfect fuel for the rest of your day post-workout.


  1. Thai Inspired Cuisine


Try out a Thai lean curry recipe to give your diet the diversity you crave and still be mindful of what you are eating. This dish can be created using a variety of ingredients – consider a sea bass, salmon or red snapper for best results. Combine your fish of choice with a splash of curry paste, a cup of low-fat coconut milk, some bok choi, a handful of shiitake mushrooms and some freshly squeezed lime juice to create a meal that will delight the taste buds and your body. The real beauty of this meal is in the coconut, as studies show that coconut helps the body continue to burn calories at an increased rate after consumption.


Of course, post workout nutrition is a very personal choice, but the ideas above should go some way to inspiring your next post-workout meal.