1. Homemade protein shake
What’s in it? 1 cup of milk, yogurt, soy or almond milk + 1 frozen banana + 1 tbsp natural peanut butter + 2–3 tbsp oats (optional: 1 tbsp protein powder)
Nutritional values (approx. 500 ml): 25–40g high-quality protein, 50–70g fast-digesting carbs, potassium, magnesium and B vitamins
Why it’s recommended: Absorbs in minutes, rapidly restores glycogen, and boosts muscle protein synthesis by 30–50% more than most store-bought recovery drinks.
2. Greek yogurt with fresh fruit and honey/granola
What’s in it? 1 large cup (200g) Greek yogurt (5–9% fat) + strawberries/blueberries/banana slices + 1 tsp honey + 2–3 tbsp granola or almonds
Nutritional values: 20–25g protein, 40–60g carbs, probiotics, calcium and antioxidants
Why it’s recommended: High protein supports muscle repair, probiotics aid gut health, and berries reduce muscle damage. Easy to digest and tastes like dessert. Ideal 15–45 minutes post-workout.
3. Banana + peanut butter (or almond butter / raw tahini)
What’s in it? 1 medium-large banana + 1.5 tbsp natural peanut butter (or 20–25g almonds/raw tahini)
Nutritional values: 8–12g protein, 30–40g fast carbs, healthy fats, high potassium
Why it’s recommended: Banana provides quick carbs for energy; peanut butter delivers protein and anti-inflammatory fats. It’s the cheapest and most portable option — perfect immediately after a workout or run.
4. Hard-boiled eggs with complex carbs
What’s in it? 3 hard-boiled eggs + 1 medium baked sweet potato or 2 slices whole grain bread or 1 small potato + pinch of salt and pepper
Nutritional values: 20–24g highly bioavailable protein, 40–60g complex carbs, choline, vitamin D and B12
Why it’s recommended: A complete, affordable and filling meal ideal 30–90 minutes post-workout, providing sustained protein for overnight muscle repair.
5. Warm quinoa salad with salmon / chicken / tofu
What’s in it? ~2 cups cooked quinoa + roasted or fresh veggies (peppers, onions, cherry tomatoes) + 1 tbsp olive or avocado oil + lemon juice +
– 150g grilled salmon/mackerel (or)
– 180g chicken/turkey breast (or)
– 200g sautéed tofu
Nutritional values:
– Salmon: 30–35g protein + 10–15g potent anti-inflammatory omega-3s
– Chicken: 38–42g lean protein
– Tofu: 22–28g complete plant-based protein + iron and calcium
With quinoa: 30–45g protein, 50–70g complex carbs, fiber, vitamins and minerals
Why it’s recommended: A balanced, complete meal that restores glycogen, builds muscle and reduces inflammation and next-day soreness. Of the three, salmon is best due to its anti-inflammatory edge, but all work well post-workout.
When to eat what:
0–30 minutes post-workout: choose option 1 or 3
30–60 minutes post-workout: go with option 2 or 4
60–120 minutes post-workout: choose option 5