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| SALMON & BROWN RICE PASTA WITH KALE PESTO *img courtesy of MensFitness.com. |
I found an article from
MensFitness.com titled "
5 Powerful, Protein-Rich Recovery Meals: Reward Your Body—And Maximize Muscle Gains—Post-Workout". Here is what they said about meals after a workout:
"
Research has consistently shown that
consuming protein and carbs after a weight-training workout can speed
recovery and optimize muscle gains.
But the so-called window for
this nutrition doesn’t necessarily close within an hour (or even two or
three hours, it turns out), as popular bro-science would have you
believe. According to a 2013 review, consuming a protein-rich, whole-food
meal eaten up to six hours after a workout is sufficient to maximize
gains, the Journal of the International Society of Sports Nutrition reported.
Whip
up any of the following high-protein, nutrient-dense meals in the hours
following your workout, and rest assured you’re getting the most out of
your training."
Here are the 5 meals they recommended:
1) SALMON & BROWN RICE PASTA WITH KALE PESTO
MAKES: 4 SERVINGS
INGREDIENTS:
PESTO2 cups packed torn kale leaves, stems removed
Sea salt, to taste
1 tbsp olive oil
1 tsp miso paste
1 clove garlic, chopped
1 tbsp nutritional yeast
Black pepper, to taste
SALMON2 6 oz skinless salmon fillets
Sea salt and black pepper, to taste
1 tbsp lemon zest
1 tbsp coconut oil
PASTA8 oz brown rice pasta, spaghetti style
1 cup cherry tomatoes
DIRECTIONS:
FOR THE KALE PESTO1)
Bring a pot of water to a boil and add kale. Cook 30 seconds,
then transfer kale to a bowl filled with ice water and let sit for a
minute. Drain in a colander.
2) In a food processor, combine kale
leaves, salt, and olive oil. Pulse 10–12 times, or until finely
chopped. Scrape down sides of processor, add miso, garlic,
nutritional yeast, and pepper, and pulse until well combined.
FOR THE SALMON1) Preheat oven to 425˚F. Season salmon fillets with salt, pepper, and lemon zest.
2)
Place a nonstick, oven-safe pan over high heat and add coconut oil. Once
oil has begun to shimmer, Place salmon fillets in pan and cook 1 minute
each side, or until golden brown.
3) Move pan to oven and cook 4–5 minutes for medium-rare.
FOR THE PASTA1) Cook pasta according to package directions.
2) Rinse the cherry tomatoes.
3) When pasta is cooked, toss with kale pesto and tomatoes. Serve pasta with salmon.
NUTRITION (PER SERVING): 375 calories, 15g protein, 59g carbs, 10g fat
2) Almond Butter Power Bars
MAKES: 8 SERVINGS
INGREDIENTS:
1/2 cup almond butter
1/2 cup honey
1 cup rolled oats, toasted
1/2 cup puffed brown rice cereal
3/4 cup puffed quinoa or millet
1/2 cup almonds, sliced
1/3 cup dried cranberries, cut into threads
Pinch sea salt
DIRECTIONS:
1) Grease an 8-inch square
pan with cooking spray and line with parchment paper. In a small
saucepan, heat the almond butter and honey together over low heat for
three minutes or until thoroughly melted.
2) In a medium bowl,
combine oats, cereal, quinoa or millet, almonds, dried cranberries,
and sea salt. Pour the honey mixture into the dry mixture and stir
until well combined. Transfer into pan.
3) Wet your hands and press
the cereal bar mixture down until it’s flat and even. Let it set in the
refrigerator for at least one hour.
4) Remove the mixture from the pan—it should be a solid sheet—and cut into 2-by-1-inch bars.
NUTRITION (PER SERVING): 265 calories, 7g protein, 34g carbs, 13g fat
3) MINT CHIP SHAKEMAKES: 2 SERVINGS
INGREDIENTS:
1 cup coconut water
1 cup almond milk
3/4 cup ice
1 tbsp cacao nibs
8 fresh mint leaves
2 scoops chocolate whey protein
DIRECTIONS:
1) Place coconut water, almond milk, ice, cacao nibs, and mint in a blender. Mix on high speed until smooth.
2) Add the whey protein and blend for 45 seconds. Drink immediately.
NUTRITION (PER SERVING): 501 calories, 30g protein, 17g carbs, 36g fat
4) SPAGHETTI SQUASH EGG BAKE MAKES: 2 SERVINGS
INGREDIENTS:
1/2 spaghetti squash
1 tbsp coconut oil
1/2 sweet onion, diced
1 cup baby spinach
1 cup quinoa, cooked
4 eggs, whisked
DIRECTIONS:
1) Preheat oven to 300°. Cut spaghetti
squash in half and scoop out seeds. Place half squash cut-side down on a
baking sheet. Bake for 20–25 minutes.
2) While the spaghetti squash
is cooking, place a large sauté pan over medium heat and add coconut
oil. Add onion and cook until translucent. Add baby spinach and cook for
2 minutes. Remove from heat and let cool.
3) Take spaghetti squash
out of the oven. Use a fork to remove the threads of squash and place
them in a bowl. Add the spinach and onion mixture and the quinoa and
mix. Pour in egg mixture.
4) Transfer mixture to baking sheet, spreading it evenly. Bake 45 minutes.
5) Remove from oven. Let cool and cut into two squares.
NUTRITION (PER SERVING): 326 calories, 16g protein, 27g carbs, 18g fat
5) GRILLED SKIRT STEAK, COLESLAW, AND BROWN RICE TORTILLASMAKES: 4 SERVINGS
INGREDIENTS
FOR THE COLESLAW:
1/4 cup fresh lime juice
1 tbsp maple syrup
1/2 head red cabbage, thinly shredded
1 large carrot, julienned
1/4 cup cilantro leaves
Sea salt and black pepper, to taste
FOR THE STEAK:
2 lb skirt steak
1 tbsp grapeseed oil
1 tbsp sea salt
2 tsp coarse-ground black pepper
FOR THE TORTILLAS:
4 brown rice tortillas
1 tbsp olive oil
Sea salt, to taste
1 jar chimichurri sauce
DIRECTIONS:
1) Combine all coleslaw ingredients in a bowl and season to taste with salt and pepper. Let stand 10 minutes.
2)
Pat steak dry with paper towels, then rub with grapeseed oil. Rub both
sides with salt and pepper. Place a castiron skillet over high heat.
3)
Place the steak on the hot skillet and sear for 3 minutes per
side. Transfer to a cutting board and let stand 5 minutes. Slice
the steak thinly.
4) Preheat oven to 400° and place tortillas on a
baking sheet. Brush tortillas with olive oil and bake until
crispy (about 5 minutes). Distribute steak among tortillas. Spread
chimichurri sauce over the meat and then top with coleslaw.
NUTRITION (PER SERVING): 1,013 calories, 65g protein, 41g carbs, 64g fat
** For more on this article, please visit
MensFitness.com.
