Dialing in the proper post-workout nutrition every single day can be exhausting work but nonetheless, it’s 50% of muscle building and you know it. To accomplish this goal, you don’t need to read every article out there concerning bodybuilding diets, as all of them can be boiled down to one simple rule: if you expect to grow, make sure to replace the amino acids and glycogen that you’ve used up during the workout as soon as possible.
It’s all about getting a quick dose of good quality protein and carbs that will jump start protein synthesis – unarguably, the most time-efficient way to do that is with a carb-loaded protein shake. The problem is that we humans tend to get a bit too dependable on the easiest option, so after a while, the thought of another round of bland protein shakes and plain chicken becomes unbearable.
On top of that, your body needs a wider variety of foods to replenish the lost nutrients and keep running smoothly. With this common problem in mind, we’ve prepared a list of the best post-workout easy-to-prepare meals that both help build muscle and taste great. Enjoy while you grow!
1. High-Protein Pancakes
Got a sweet tooth? Here’s a guilt-free way to satisfy your cravings while loading up your muscles with their favorite nutrients.
Nutritional Profile: Total calories: 421; Protein: 51 g; Fat: 6 g; Carbs: 40 g
- 4 egg whites
- ½ cup rolled oats
- ½ cup cottage cheese
- 1/8 teaspoon baking powder
- ½ teaspoon vanilla extract
Mix the egg whites, oats, cheese, baking powder and vanilla extract and cook the mixture on a preheated griddle on medium heat until bubbles appear, then flip and cook another 30-60 seconds. Top with a bit of honey and forest fruits or banana slices.
2. Beef and Squash
This simple, mouthwatering meal is a great way to boost your creatine levels and keep you satiated for a long time.
Nutritional Profile: Total calories: 630; Protein: 70 g; Fat: 18 g; Carbs: 40 g
- 8 oz lean beef
- 1 butternut squash
- 4 oz marinara sauce
- Salt and pepper
Cook the beef (seasoned to taste} separately from the squash, which needs around 35 minutes to get soft. Mix them together in a pan and add your favorite marinara sauce. Presto!
3. Tuna Salad With Crackers