Post-workout meals

It is important to eat properly after exercises, because a poorly selected or even omitted meal may cause weakness and a  bad mood.

Taking of protein is essential after physical training; it helps us to restore muscle. However, excessive consumption of protein cannot be processed and fat is deposited in the body. Sources of protein are: egg, chicken fillet, fish, cottage cheese, matsoni, animal and vegetable milk.

Taking of carbohydrates is not less important than protein. Your can fill carbohydrate supply with the following products: bananas, apples, berries, tomatoes, sweet potatoes, spinach, quinoa and peas.

The ideal ratio for carbohydrates and proteins is 2: 1.

Fat intake is recommended in the form of avocado, vegetable oils, and hazelnut pastes.

The optimal time to eat food after training is 30 minutes.

Don’t forget to restore the water balance as well.


Here is a recipe for quinoa salad, which is ideal for post-workout energy recovery.

The recipe is given for 2 servings.

You will need:

  • ¾ glass of quinoa
  • 1 carrot
  • 1 cucumber
  • ½ apples
  • 1 tomato
  • 5-7 lettuce leaves
  • 2 tbs pressed out matsoni
  • ½ lemon
  • 170 g chicken fillet (cooked or baked in the oven)
  • Micro herbs

Boil water, wash quinoa on a sieve, pour in boiling salted water and cook for 15 minutes or as indicated on the package. Pour off the water and rinse with cold water.

Grate the carrots on a large grater. Cut cucumbers, tomatoes, lettuce leaves, apples and fillet. Mix everything together in a large bowl, squeeze the lemon juice and add matsoni, salt and pepper according to taste, finally add the micro-herbs.

Do not avoid eating salty foods; salt will help you to recover from lost electrolytes after training.