Straight after a particularly intense workout, your body has depleted its stores of protein and glycogen. This is when your body is especially receptive to absorbing carbohydrates and proteins.
You have a 45-minute window after your workout to eat a meal rich in those types of nutrients. But, just like everybody else, you probably aren’t willing to spend two hours in the kitchen to make something.
Here are 7 ideas of post-workout meals that you can cook in less than 15 minutes to rebuild your body and replenish your fuel stores.
High Protein Pancakes
If you’re looking to keep your muscle mass and trim that fat from your body, you can still enjoy a healthy meal of pancakes.
Take 4 egg whites, ½ cup of rolled oats, ½ cup of cottage cheese, a pinch of baking powder, and a splash of vanilla, and mix together.
This pancake batter will supply your body with the necessary amino acids to keep that muscle and burn that fat. It’s especially delicious with some berries or slices of banana on top.
Ginger Chicken Stir-Fry over Brown Rice
One of the fastest and healthiest ways to cook is to stir-fry some vegetables with a good lean protein source like chicken breast.
Toss in about 1 cup of sliced bell peppers (green, yellow, and red), chopped zucchini, green beans, and snow peas.
Add about 100g of diced chicken with 1 tsp. of shredded ginger.
Serve over brown rice.
Spinach Salad with Black Beans
You can still get your recommended 30g of protein in this meatless salad from beans and egg whites.
In a bowl, mix 2 cups of spinach, 1/3 cup each of black beans and corn, 3 chopped hard-boiled egg whites, and 1 diced tomato. Top with a splash of olive oil for a good source of healthy fat.
This salad is literally thrown together in minutes and is excellent for providing the protein and carbohydrates that your body should get after the workout.
The real surprise of this post-workout meal is how easy it is to whip up. Simply take one can of yellowfin tuna and stir in ½ cup of crumbled whole grain crackers for crunch and texture.
The flavor is good on its own, but if you crave some extra punch, add a splash of extra virgin olive oil, mustard, and a chopped pickle or two.
Chicken Sausage over Whole-wheat Pasta
Sausage is your best friend for a post-workout meal because it can fry up so fast. Cook enough pasta for a meal and while it’s cooking, fry up a low-fat chicken sausage or two.
Slice it over the pasta, add some tomatoes and some broccoli, and you have a delicious meal that took no time at all to complete.
Egg white Omelet with Feta and Tomato
When you’re looking for a speedy meal that builds up your protein loss, egg whites are hard to beat. Fashion an egg white omelet for yourself topped with 1 oz. of feta and a chopped tomato.
Add a sprinkle of cayenne to the dish for flavor and a boost of your metabolism for up to 3 hours.
Mixed Yogurt with Rolled Oats
If you prefer your workouts in the morning, you’ll need breakfast ideas that can satiate you for long periods of time.
Try mixing in a cup of Greek yogurt into a bowl, add ½ cup of rolled oats and flavor the whole thing with some banana and blueberries.
It provides a punch of carbohydrates and a fuller feeling straight after depleting workout.
Planning your after-exercise meals doesn’t have to be complicated. With just a few ingredients and some flavor enhancers, you can quickly whip up a full meal in less than 15 minutes.