5 High-Protein Meals Perfect For Gym Lovers

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Right after hitting the gym, the intense hunger can make you eat a whole pizza to bring back the lost energy. But why waste your hard work if you can replenish your energy levels with the right meal?

Yes, a meal full of proteins!

Those strenuous gym workouts cause tiny muscle tears that need to be recovered. Proteins can efficaciously rescue your muscles by repairing and growing them back even stronger.

Let’s make some delicious and healthy high-protein meals to refill your energy stores without any delay.

5 Best High Protein Meals

Eating almost 0.3 to 0.5 grams of protein per kilogram of body weight is recommended post-workout.

Here are the five healthy and less time-consuming recipes to boost your protein levels.

1. Sweet Potato with Greek Yogurt

Bake a sweet potato and scoop it into a bowl with a cup of Greek yogurt. Greek yogurt contains almost 9.95 grams, whereas sweet potato has 1.6 grams of protein. You can top it with walnuts, chives, or Italian herbs. This recipe is easy to make and can instantly provide you with proteins.

2. Roasted Salmon with Rice

Mix some melted butter, cumin, and turmeric, and season your salmon with this buttery marinade. Cook it until the skin is crispy and the fish is cooked properly. 100 grams of Salmon contains about 22.1 grams of proteins. You can add a heap of rice with golden raisins and some lemony spinach to add some extra deliciousness. If you want a break from shrimp or chicken, salmon can be an excellent high-protein choice.

3. Quinoa and Spinach Salad

Quinoa seeds have a crunchy texture and are a good source of proteins, i.e., 4.4 grams. You can make a quick and healthy salad by adding chickpeas, spinach, 100 grams of dry quinoa, and some tomatoes. For the salad dressing, you can use creamy avocado to compliment the taste.

4. Zucchini with Chicken Parmesan

This meal is perfect if you are craving pasta or pizza but want an alternative. For this recipe, scoop out the zucchini seeds and stuff the mixture of chicken and parmesan cheese in some sauce. One ounce of parmesan in this recipe will serve about 10 grams of protein.

5. Cherry Smoothie

Smoothies are also one of the best ways to replenish post-workout nutrients. Make a delicious cherry vanilla smoothie by adding one cup of pitted cherries, a scoop of vanilla powder, some chopped walnuts, and ice cubes. 2 grams of proteins are present in one cup of pitted cherries. You can also add one scoop of your favorite protein powder to upsurge the protein content.

Final Verdict!

Consuming adequate protein right after the gym is vital as it can improve muscle recovery and stimulate protein synthesis. This helps your body efficiently prepare for the next workout session.
Try these healthy recipes to replenish the scarcity of protein in your body. Also, ensure not to forget to drink enough water after workouts to maximize recovery.

van Loon L. J. (2013). Role of dietary protein in post-exercise muscle reconditioning. Nestle Nutrition Institute workshop series, 75, 73–83. https://doi.org/10.1159/000345821
Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R., Kalman, D., Ziegenfuss, T., Lopez, H., Landis, J., Ivy, J. L., & Antonio, J. (2008). International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 5, 17. https://doi.org/10.1186/1550-2783-5-17

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