Recovery is more than just filling up on protein. It’s about consuming the best combination of nutrients in order to build muscle. Focusing on carbs alone won’t get your muscles back in tiptop shape, either. The ideal recovery meal should contain both nutrients in a ratio of 3 to 1, carbs to protein. These 10 breakfasts are ideal post-exercise.
Egg Wrap
Eggs are considered the perfect protein, containing all nine essential amino acids. Scramble them and turn them into a breakfast burrito, or poach and fold them into a wrap with kale, hummus and fresh herbs for a boost of all kinds of good-for-you vitamins and minerals. Add some fruit on the side for a perfectly balanced recovery meal.
In just 10 minutes, you can whip up a no-cook breakfast using Omega-3-filled smoked salmon. Try topping pumpernickel bread with veggies and a few silky slices of lox. Add fresh fruit on the side to up the carb-to-protein ratio.
Branch-chain amino acids (BCAA) include leucine, isoleucine and valine. These three essential amino acids help promote muscle protein synthesis and help reduce exercise-induced muscle damage. Peanut butter, milk and yogurt all contain BCAAs, making them a smart choice post-exercise.
Here’s a great recipe that combines carbs and protein perfectly. Eggs, milk and pecans add protein, while the whole-wheat baguette is your source of carbs. Prepare the night before and bake in the morning — it makes for a delicious weekend breakfast.
Bought a few extra tubs of traditional yogurt? Turn those babies into high-protein Greek yogurt with more than twice the protein by using a bowl and coffee filter. Once you have your thick and creamy yogurt, top it with fresh berries and a touch of maple syrup or a few tablespoons of granola for a satisfying post-exercise breakfast.
Mexican fare just tastes good any time of day. Top a whole-wheat tortilla with an egg, salsa, black beans, feta and fresh cilantro; add a side of sliced melon.
This Mediterranean-inspired bowl of savory oatmeal has the perfect ratio of carbs to protein. Feta cheese is also a nice way to add in those important BCAAs.
These pancakes are made with 2 cups of Greek yogurt, which bumps up the protein to a whopping 19 grams per serving. Spoon a double serving of the Blueberry-Peach Sauce to get the right amount of carbs.
These parfaits take five minutes using three ingredients: berries, granola and yogurt. Make sure to choose a brand of granola with healthier ingredients, like nuts and dried fruit, and with minimal added sugar.
