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Control Blood Sugar with a Protein-Rich Post-Workout Snack

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Five Protein-Rich Post-Workout Meals 1. POMEGRANATE BERRY BLAST SMOOTHIE. This smoothie is packed with all the benefits you need after a workout. Both the 2. RAW CHOCOLATE PEANUT BUTTER PROTEIN BARS. Energy bars are a convenient, protein-rich food to nosh on post-exercise, 3. EASY BLACK BEAN.

15 Grams of Protein or More 1. Mexican Tuna Avocado Salad. It’s hard to improve on good guac, but the one thing we don’t get in everyone’s favorite 2. Vegan Fall Farro Protein Bowl. If a formal recipe isn’t giving you the protein you need, simply throw a bunch of 3. Tricolor Vegetarian Stuffed.

Cottage cheese and fruit is a sweet, but protein-rich meal to eat after exercising. With 18g of protein per half a cup, you’ll get plenty of protein in this meal. Switch things up by playing around with different fruit combinations.

You can even add a dash of cinnamon or vanilla extract to make your meal feel like a decadent treat. 5. EASY BAKED SALMON WITH SPICY PEANUT BUTTER GLAZE. Fish is a perfect choice for a post-workout meal because it’s high in protein and provides many additional health benefits, like omega-3 fatty acids to fight inflammation caused by intense workouts.

Wild salmon is also a good source of vitamin D, something many people don’t get enough of. However, eating these foods right after a workout can help your body kickstart the muscle-recovery process almost immediately and can preserve your muscle mass: 1. Turmeric All this time, you’ve probably taken your daadi’s advice of drinking up haldi doodh for granted. Turns out, 2. A smart post-workout snack includes protein to repair damaged muscle tissue and some carbohydrates to restore lost muscle glycogen.

You might be tempted to toss a sports drink or energy bar in your gym bag as your recovery treat, but a homemade protein. 5 Powerful, Protein-Rich Recovery Meals. by Tricia Williams and LC Harrell Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window). Unsurprisingly, that means your post-workout food should be a mix of carbs and protein.

These nine high-protein packaged foods will help when your hanger is so extreme that you can’t make it. In addition to protein after your workout, you should try to eat that same amount of protein (20-40 grams) four to five more times throughout the day. Focus on high-quality protein sources that contain all the essential amino acids. Some of the best sources of complete protein are milk, eggs, soy protein, and meat. Other protein-rich post-workout meals appropriate after strength training include whey protein powder mixed into milk, Greek yogurt with berries or scrambled eggs with a slice of whole-grain toast.

And Don’t Forget to Drink Plenty of Water Rehydrating is extremely important for anyone, but particularly for people who work out regularly.

List of related literature:

Good choices for your pre-workout meal are pasta, rice, potatoes, sandwiches (roast beef, turkey, peanut butter and jelly), oatmeal with fruit, or a breakfast burrito with eggs and potatoes.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

Consuming this even protein distribution with 30g of protein at each meal stimulates 24-h muscle protein synthesis more effectively than an uneven protein distribution (Mamerow et al., 2014).

“Advances in Food and Nutrition Research” by Fidel Toldra
from Advances in Food and Nutrition Research
by Fidel Toldra
Elsevier Science & Technology, 2020

Therefore, combining proteins at each meal is not necessary, and by consuming a variety of plant sources such as whole grains, nuts, seeds, legumes and vegetables throughout the day, an adequate intake of essential amino acids should be achieved.

“Midwifery: Preparation for Practice” by Sally Pairman, Sally K. Tracy, Carol Thorogood, Jan Pincombe
from Midwifery: Preparation for Practice
by Sally Pairman, Sally K. Tracy, et. al.
Elsevier Health Sciences, 2011

Spreading the intake over three meals (about 20 to 40 grams of high-quality protein per meal based on your body size and level of activity) is most effective in keeping you satisfied, maintaining your muscle tissue, and helping reduce your caloric intake the rest of the day.

“Fitness and Wellness” by Wener W.K. Hoeger, Sharon A. Hoeger, Cherie I Hoeger, Amber L. Fawson
from Fitness and Wellness
by Wener W.K. Hoeger, Sharon A. Hoeger, et. al.
Cengage Learning, 2020

A meal containing 25 to 30 g of protein after the exercise workout supports protein synthesis.4 (A sample meal providing 25 g of protein would include one cup of reduced-fat or skim milk, a sandwich including two ounces of turkey, 2 ounces of tuna fish or two eggs, and 1 cup of baby carrots.)

“Williams' Essentials of Nutrition and Diet Therapy E-Book” by Eleanor Schlenker, Joyce Ann Gilbert
from Williams’ Essentials of Nutrition and Diet Therapy E-Book
by Eleanor Schlenker, Joyce Ann Gilbert
Elsevier Health Sciences, 2014

Get three to four servings of protein a day; include nuts, seeds, beans, eggs, and muscle meats such as fish, chicken, turkey, and beef.

“The Juice Lady's Guide To Juicing for Health: Unleashing the Healing Power of Whole Fruits and Vegetables Revised Edition” by Cherie Calbom
from The Juice Lady’s Guide To Juicing for Health: Unleashing the Healing Power of Whole Fruits and Vegetables Revised Edition
by Cherie Calbom
Penguin Publishing Group, 2008

Six to 20 grams of protein, along with a source of carbohydrates, can be obtained by consuming any one of the following: * 3 oz turkey or roast beef sandwich on whole wheat bread 8–12 oz yogurt with 4 cup mixed nuts 8 oz milk/soy milk mixed with an instant breakfast packet

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

Each day, eat 3 to 6 servings of nutrient-dense protein—which is as easy as filling a third of your plate with nutrient-dense proteins at breakfast, lunch, and dinner.

“The Setpoint Diet: The 21-Day Program to Permanently Change What Your Body
from The Setpoint Diet: The 21-Day Program to Permanently Change What Your Body “Wants” to Weigh
by Jonathan Bailor
Hachette Books, 2018

But if I made eggs in the morning, grilled chicken for lunch, ate a steak for dinner, drank a couple of glasses of milk, and had a couple of containers of Greek yogurt per day, I wouldn’t need to supplement with whey protein.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

A whole egg promotes 40 percent greater muscle protein synthesis in the five hours postexercise compared to eating just the egg white (van Vliet et al. 2017).

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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47 comments

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  • im from Sri Lanka and i really like the way you’re preparing your post workout meal..i think your channel is important to follow up.. Thank you and keep it up ��

  • You cannot make vegan whole food snacks that are high in protein. I wanna see you make a whole food snack that has 20g of protein with no more than 200kcal. high protein snacks are useless if they have a million calories.

  • Australia has to many kangaroos. And its high in protein, lean and rich in omegas and cheap as so its been my go to with rice. Has to b herb and garlic marinate, but its drivn me hopping mad.. Gotta make a change.

  • My meals 4 and 5 are identical 3 packets of instant butter grits and 350 grams liquid egg whites mixed with 1/2 scoop banana cream whey powder for a little flavor works perfectly!!!

  • hey bro:) just found your channel and would say one word EXCELLENT i have two requests
    1. please mention the amount of tofu and quinoa and other seeds u have used in grams
    2. please keep up the vegetarian recipes coming. As i can’t afford whey it was still having 55 gm protein in ur muscle building shake video.
    All d best:) ur channel will reach million subscribers very soon:)

  • Post workout depends either

    Rice or beef or chicken or pork

    Or chicken potato with some carrots/broccoli.

    Or just two chocolate bars and some grapes and an apple.

    I feel as long as you get something an hour to hour and a half you’re doing ok. Training fasted is better if you want to tone up.

  • I’ve been having a Quest bar before and after lately. Since I WO after work, a few hours after eating, I usually have 1 before and 1 after. 20 g whey apiece. Then I go home and have a larger meal. I guess I should add some kind of carbs for the glycogen loading.

  • Hey bro firstly i would say u r amazing..!!! After watching ur videos i developed positive thinking towards my life, gym etc u are great in ur gyming in ur nutrition BUT I wanna say something towards ur cooking style im just rectifying u so don’t be sad��. So here we go. In cooking after hot oil first add jeera then MASALA(turmeric, red chilli powder, garam masala)then salt and then onions tomatoes capsicum etc this is the actual step by step procedure for cooking

  • After my workout I drink a bottle of isopure then half hour later I eat a good protein meal. Chicken breast or fish or steak. I try to eat at least 4 times a day.

  • My meal immediately post workout is just that; a meal that includes Whole Foods. Pasteurized egg whites, whey isolate, a carb powder and a banana.

  • Usually get a oikos triple zero Dannon yogurt, 20 oz. Whole milk, then move on to something like turkey burger, or chicken breast. ��

  • Hey Jay,

    Love your videos, learning and cross referencing from them is great and its helped me to maximize my time and potential. I work out 7 days a week, not the same muscle groups every day though of course. I train at home so while Im coming to the last 10-20 minutes of my training I throw some olive oil in a fry pan on lower heat and cook eggs, chicken breast and white rice along with broccoli, and wash it all down with a protein shake post workout. Im thinking it’s around 100 grams of protein for the most important meal of the day. It’s worked great for me and I went from 210 to 250 of clean muscle mass. My goal next year is 280 I know it’s alot of work but ive upped my caloric intake massively and im now finding that dieting is harder than pumping iron haha.

    Look forward to move vids thanks.

  • Sadly, I am allergic to walnuts,…:( Do you think I could make the last recipe with almonds or even chickpeas instead?
    Thanks for the great recipes!!:))))

  • 1 Apple, 1 Banana, 32oz water. I drive home and by the time I get home I see what the wife made for dinner, and I’ll usually eat a small portion of that.

  • I do a homemade shake with 2 whole eggs 2 scoops whey banana 1/4 cup steel cut oats 8 oz milk and 1 scoop peanut butter. I’m 6’2 315 lbs on TRT too much?

  • I eat one medium can of Dinty Moore beef stew, a slice of oat nut bread and real butter and 20 0z of spring water with real lemon..I’ve been doing that for years..I will try an egg white protein shake right after my work out now..

  • In jese chutiye, gym start nahi kiya thik se youtube pe vdo banane me lag jate hai… pehele khud ki body dekh bc.. ajkl trend ho geya, apni healthy life style effort nahi kar pate in jese ladke, phir pesa kamane ki liye lag jate hai, youtubr pe vdo post karne me…. sab ke sab mc hai

  • Bro you should work on your chest more even jeff seid didn’t had a good chest shape,so he trained his chest twice a week,he told this in one of hi videos btw u r my inspiration,keep it up for the good work��

  • what blender do you use? i’ve been in desperate need of one that can blend anything easily!

    nevermind i found it in the comments sorry!!

  • I workout before breakfast. Breakfast is eggs with cheese and salsa, steak, oatmeal, and sometimes potatoes. And a shake on my way to work.

  • If you leave a comment, tomorrow you’ll wake up to a bunch of hot girls making you this protein yogurt. That statement is actually false, but please say something anyway lol.

  • Hi hi Jay! Im on keto diet to train and losing a good amound of weight. I love to eat steaks and veges gilled and steamed and no marinadet. Im staying away from all carbs and surgers. when i wake up i use a why shake than im on my apointments and training for two hours after that im eating on a run a proteinbar with 50% eggwhite. and for dinner the good meat with veges. And between my meals im eating a apple

  • Recipes look delicious. Fiber is what keeps you feeling fuller longer, so another idea might be plenty of fruit! <3 Keep up the good work.

  • Hi guys, so when I’m wrong, I’m wrong and I will be the first to admit it. Fruit is a carbohydrate, but it won’t replenish your muscle glycogen since it is fructose. It will replenish your liver glycogen. This is fine because if your liver glycogen is low, your body may break down muscle tissue. So the fruit will help you keep your muscles, but it won’t replenish your muscle glycogen. This is why I now recommend adding honey to your yogurt post workout.

  • How does this guru have 352,000 subscribers and this video only receives 3694 likes…? Watch the videos, share them, like them… Thanks Jay and Dave!

  • Solid white albacore a pack of RAMEN noodles crushed before cooking with a cup of rice… protein carbs….and salt…..the essentials of growth..

  • 40 G Whey iso/con with 1 packet of sugar oatsapple cinnamondirectly after training than 90 minutes immediately after another meal. Usually chicken with rice or eggwhites, unsweetened almond milk, almond butter (drink)

  • Meat and nuts breakfast = Allow a slow rise in blood sugar and raise neurotransmitters like dopamina and acethyl choline, for drive and focus…also, I like oatmeal and omelette. Post workout: tipical cuban cuisine, rice and beans + pork + vegetables

  • chicken fried brown rice with quinoa and black bean sauce or Choi mien sauce or teriyaki sauce is pretty much the only thing i eat these days.

  • Alright I just got one ques how do u prepare all the meals and manage time

    I have to go study, work, buy groceries, prepare them goo to gym……fuck hectic lifestyle dude….How do I manage it?

  • min 6:25 what a myth! do you really believe that your digestion process happens right away? it takes hours. Even when you go to the gym you will be using the fuel of the meal you ate the night before. A protein shake or whatever you take before or during will not be processed in that moment at all.

  • Wassup Jay!,
    I have a Whey Isolate shake waiting in my car with two rice cakes plus one serving of Dole Pineapple Dices. I keep the shake & pineapple in seperate thermos to keep them cold.

    One hour later I have Chicken & Peas.

  • I know this video is pretty old but I tried this recipe and it was definitely one of the best post workout meal I’ve tried. It was quick, simple and delicious. The only thing I didn’t add was the Cajun garlic butter spray but only because I couldn’t find it in Kroger, just substituted for a small amount of real garlic instead. Awesome recipe, will definitely continue to make.

  • Hmmm must taste good! gonna try it today. Thanks for the video man. What’s the nutrition/macro breakdown of this meal normally? Just curious..

  • Miami gym serves Cuban coffee ��☕ during work out and here in Miami there is Pollo Tropical (quick food) so grilled chicken, white rice and some black beans.

  • Bowl off grits, two slices Ezekiel bread, omelet that includes 3 whole eggs chopped green bell pepper, asparagus, kale, spinach, red onion, 1 red potato, half chicken breast, sauteed in olive oil

  • Well a post work out meal could be a protein shake mix the ovo whey soy carnivor and a maltodextrin 40 gr protein and 50 gr carbs afer that white fish and rice with raisins..QUESTION Some bodybuilders says mcDonalds is very anabolic meal, and some even eat juet this for his pre and post workout what’s your opinion?

  • Throw a few cooked steaks in the blender with some eggs and protein powder. Then maybe pour over some Ezekiel bread and eat it like biscuits and gravy.

  • You look so pretty here:) I agree with the last comment, you deserve way more subscribers with all the effort you put into these informative videos!

  • So if higher protein is good to eat after a workout, what food group is best to eat before a workout to give you energy and calories? Btw, I am trying to gain weight. Am female. And am soy and nut free.

  • Thank You, Jay, I like canned chicken breast mixed into a bowl of grits, then banana and whey shake with a rump load of ice and skim milk.

  • “Almond butter struggle”, great selection of recipes. I really appreciate it when you tubers write the ingredients in the description. Makes it easy when gathering them and a quick reference, instead of having to replay and replay the video or write it down x

  • Usually a shake straight after training. 40/50gs. Sushi with extra fish, oats n fruit and probably a bottle of full cola, Irn bru or Dr Pepper

  • Just started training again after 10 years off, gone from 18 stone to 13 stone, eating well but finding my stomach is a bit dickie, think it maybe the protein I’m using, I’m using an all in one muscle mass catalyst. Anyone got any advice

  • Hey Jay I thought fructose doesn’t replenish muscle glycogen? I’ve been doing 1 scoop of protein w/45 grams of dextrose post workout for a few years now….. glad to see your advice aligns with what I’m doing. Thanks for the info.

  • Very much like a no-bake cookie that we make here in the states and have made for Generations. It’s a bit different and I can’t wait to try it. Anybody who knows good food knows what rillettes are.

  • J’ai justement fait un genre de “pâté” végétal hier soir, quasi la même recette mais avec les noix en moins. Par contre après une nuit au frigo il est devenu un peu sec, difficile à tenir dans un sandwich. Mais je confirme que c’est très bon!:) J’ai hâte de tester ta recette de barre aux pois chiche, ça m’a l’air idéal pour tenir toute une après-midi de cours (car oui, c’est aussi du sport, mais pour le cerveau:p ).