5 easy & affordable meals to refuel your body after your gym session
Protein and carbs are two of our FAVE macronutrients we love to hero in our highly active Kic recipes. Why? Because both fuel our energy, speed up the recovery process post-workout, help to build lean muscle and prevent muscle loss after working them so hard!
Protein is made up of amino acids which are the building blocks of muscle tissue. Carbs are stored as energy in our muscles as glycogen, which allows our muscles to perform at their best… in other words, carbs are ‘muscle fuel’ and our muscles are made up of protein we eat.
When we engage in intense training sessions such as long distance running, weight training or resistance training, our muscles need these two food groups to repair and replenish our damaged muscles after our workouts. Consuming protein and carbohydrates stimulates muscle protein synthesis – in other words, consuming high carb and protein meals increases your body’s muscle mass and strength over time.
Not only are post-workout meals high in protein and carbs essential for your recovery, reducing your risk of injury, building and repairing your muscles, but they’re also super satisfying and can be easily incorporated into a variety of delicious meals.
Feeling tired (fatigued!) or a bit stiff post a gym session is completely normal, but that’s why we recommend refuelling with something like a chicken pasta dish or a banana smoothie with protein powder.
Here are some of our dietitian approved recipe inspo we highly recommend nourishing your body with post gym session (oh, did we mention they all take less than 30 minutes each to prepare AND won’t break the bank?):
1. Mediterranean Chicken, Feta and Olive Tray Bake
Trust us when we say this one pot wonder is the perfect mid-week dinner after a sweaty session at the gym. Not only is it full of mediterranean goodness, it is a fantastic source of protein your body will thank you for!
2. Kimchi Toastie
Level up your carb load game with KIMCHI! Not only is this a flavourful and tangy addition, but Kimchi offers several health benefits and is a probiotic, meaning it contains beneficial bacteria to support a healthy gut.
3. Salmon and Potato Salad
This dish is packed with lean protein, omega-3 fatty acids, vitamins and complex carbs. It aids muscle recovery and provides essential nutrients for optimal performance!
4. Mexican Tofu & Rice
Tofu is an excellent source of plant-based protein. This recipe is packed full of flavour and will tingle your tastebuds. You can turn up the heat by adding more chilli!
5. Salted Caramel and Chocolate Smoothie
This ultra thick and creamy smoothie will be the best way to Kic start your day post workout – combining chocolate protein powder for muscle recovery and carbohydrates for replenishing glycogen stores!
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