In this blog, we will be providing your yummy post workout chicken recipes that you can make for better recovery in a short time.
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Why Chicken is the Best Protein Source for Post Workout Meals?
High-protein chicken meals are easy to make and packed with essential nutrients to fuel your workout. Chicken is lean and contains high-quality protein with essential nutrients such as B-complex vitamins. Following are some of the reasons your post workout meals need chicken more than you think:
Aids In Muscle Repair and Growth
A 100g of chicken breast contains at least 31g of protein with various other essential nutrients. This protein is helpful in repairing muscle damage. The significant protein quantity in chicken will recharge the muscles which have been damaged during the workout.
Essential Nutrients for Recovery
Chicken has essential nutrients such B-complex vitamins, iron, selenium, phosphorus, zinc, choline, biotin, and magnesium. These nutrients work together and aid in muscle building and also boosting health. Chicken also contains an amino acid, tryptophan which is important for protein synthesis in the body. Other than that, chicken can be made in a variety of recipes, making it easy to hit protein targets post workout.
Good for Weight Management
Chicken has low fat content and is high in protein, specially the lean cuts. This makes chicken dishes a great meal option for weight management. Furthermore, eating a good quantity of protein such as chicken in meals can help in regulating appetite and curbing cravings.
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Top 5 Post Workout Chicken Recipes for Maximum Gains
Take your post workout meals to the next level by incorporating these chicken recipes for athletes and gym-goers for maximum muscle gains:
Grilled Lemon Herb Chicken with Quinoa & Veggies
This recipe is light, refreshing, and packed with protein. Adding quinoa and vegetables on the side will ensure you are getting all the important nutrients for muscle gain. Here is how to make grilled lemon herb chicken:
Ingredients:
- 100g chicken breast
- 2 lime
- 1 tsp mixed herbs
- 2 tsp canola oil
- Salt and pepper to taste
Cooking Instructions:
- Marinate the chicken for at least 1 hour with spices, herbs, and lemon.
- Take a grilling pan, add oil to it, and grill the chicken properly.
- Add cooked quinoa and steamed vegetables on the side to complete your fiber target.
Spicy Chicken Stir-Fry with Brown Rice
The perfect combination of brown rice with spicy chicken satisfies your hunger well. It is also easy and quick to make, providing instant recovery after a workout. The recipe has a spicy-sweet taste with sizzling aromas. This is how to make it:
Ingredients:
- 100g boneless chicken breast
- 2 tsp sesame oil
- 1 tsp chili oil
- 2 tsp soy sauce
- 1 tsp hot sauce
- Pinch of salt
- 2 chopped garlic cloves
- 1 small onion
- 1 tbsp sriracha
- 1 tsp sesame seeds
Cooking Instructions:
- Marinate the chicken with 1 tsp sesame oil, soy sauce, and hot sauce. Keep it aside for 1 hour.
- In a pan, heat 1 tsp sesame oil and add garlic cloves. Add onion and mix it well. Now grill the marinated chicken. Once it’s done, add sriracha sauce and chili oil. Top with sesame seeds.
- You can serve this dish with some sautéed vegetables on the side and 1 cup brown rice.
Garlic & Honey Glazed Chicken with Sweet Potatoes
The soft, creamy texture of sweet potatoes with the sweet and tangy taste of chicken is what you need to eat after a workout. It’s delicious, healthy, and balanced with the right proportion of carbs and protein. This is how to make it:
Ingredients:
- 100g of boneless, skinless chicken breast
- Half cup cornstarch
- 2 tsp vinegar
- 2 tsp soy sauce
- 2 tsp butter
- 3 tbsp honey
- 5-6 minced garlic cloves
- Salt and pepper to taste
Cooking Instructions:
- Marinate the chicken properly with cornstarch slurry.
- Heat a pan, add 1 tsp butter, and cook chicken.
- Now, take 1 tsp butter and sauté the garlic cloves. Add honey, vinegar, soy sauce, and other seasonings. Simmer until the sauce thickens.
- Cover the chicken breast with this sauce and enjoy with sweet potatoes.
Chicken & Avocado Wrap
Chicken and avocado wrap is a perfect dish for your post workout recovery. You can prepare your chicken in advance for this dish, and then you have to combine the ingredients. Here is how to make it:
Ingredients:
To marinate chicken:
- 2 tsp soy sauce
- 2 tsp chili garlic sauce
- 1 tsp hot sauce
- 1 tsp vinegar
- Salt and pepper to taste
To cook chicken:
- 2 tsp oil
Cooking Instructions:
- Marinate the chicken with the mentioned ingredients and keep it aside for an hour.
- Take one avocado and chop it into fine pieces. Blend 4 tbsp of Greek yogurt, one lemon, 2 tsp light mayo, three garlic cloves, and some cilantro to make a sauce for your wraps.
- Grill the chicken with 2 tsp oil. Once it is done, take one whole-wheat tortilla wrap, add avocados and chicken, and top it off with the prepared sauce.
Slow-Cooked Chicken & Lentil Soup
Chicken and lentil soup is high in protein and fiber, making it a superb option for muscle recovery after a workout and good immune support. You can cook this dish on low flame for some time, and it will be perfectly ready right after your workout.
Ingredients:
- 1 cup shredded boiled chicken
- 1 cup uncooked yellow lentils
- 2 tsp minced garlic
- 1 tsp minced ginger
- Salt and pepper to taste
- 2 tsp oil
- 2 cups water
Cooking Instructions:
- Take a pan, add 2 cups of water, chicken, and lentils to it, and add ginger, garlic, salt, and pepper.
- Cook it on low flame for an hour.
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How to Optimize Your Post Workout Chicken Meals?
For people who are focused on maximizing their gains, know that chicken meals fulfill your protein target effectively. Here is how you should be optimizing your chicken meal for fitness:
Best Ways to Cook Chicken
The best way to cook chicken for a post workout meal is to grill or bake it. This minimizes the fat intake and allows you to enjoy balanced flavors. Try different chicken marinades to add a good taste to your meals.
Balance with Carbs and Fat
Always eat your chicken by combining it with a healthy carb and fat source. This will make your post workout dish a complete meal, satisfying your hunger. Use complex carbs such as brown rice, quinoa, or sweet potatoes. Try adding a little flair of healthy fats to your meals, such as avocados and sesame oil. Balancing carbs and fats will give your nutrient chicken meals a good calorie boost.
Pair With Fiber
Adding fiber to your chicken meals will aid in better absorption of the meals. You can use different vegetables such as capsicum, cabbage, and spinach on the side. Either grill these vegetables with chicken or you can cook them separately.
Eat Within 30 Minutes After A Workout
The post workout meal has to be eaten within 30 minutes after your workout ends. Chicken meals contain good quality protein which will help in muscle synthesis and muscle repair. Hence to utilize the nutritional value of chicken for gains, try eating it instantly after your workout.
Meal Prep In Advance
Make your post workout nutrition easy by prepping chicken in advance. You can prepare different marinades and refrigerate them. Doing this makes your job quite easy and convenient and helps achieve the 30-minute window, providing you with a good quality post workout meal quickly.
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Chicken Meal Plans for Different Fitness Goals
Protein-packed chicken dishes are versatile and can be made for everyone, regardless of their fitness goal. All you need is slight changes in cooking or ingredients, and you will have a perfectly calorie-counted meal that is also delicious and flavorful:
For Muscle Gain
Protein requirements for people with muscle gaining goals are different. Adding a good quantity of chicken in 3 meals with one post workout meal will help in achieving this goal. For muscle gain, the protein requirements vary from 1.6 g/kg/day to 2.2 g/kg/day, so split chicken meals with adjusted quantity. Choose lean chicken options and grill it to lower fat content.
For Fat Loss
Chicken meals are a great option for fat loss. By controlling urges, they help build lean muscle mass and make the body look better. To reach your goal, eat lean chicken with low-calorie sides, lots of fiber, and complex carbs.
For Endurance Training
To improve endurance and stamina, you need 1.4 g/kg/day of protein. For endurance training, you need to emphasize balanced meals that contain a good balance of carbs and fat for sustainable energy that eventually helps in the workout.
Related article: Protein-Packed Meals for Muscle Growth: Top Recipes for Strength and Recovery
Common Mistakes to Avoid When Cooking Post Workout Chicken Meals
While post workout chicken recipes for gym-goers are easy to make and don’t have an extensive cooking process, there are a few mistakes that people can make. Following are some of the situations that can make your best chicken recipes a little more difficult to eat:
Overcooking Chicken
Avoid overcooking the chicken, as it can deprive the meal of its taste, tenderness, and nutritional value. Always use a meat thermometer or cook the chicken for less time to retain its nutritional value.
Not Adding Enough Nutrients
Chicken meals after a workout are best absorbed when taken with fats and carbs. Relying solely on grilled chicken breast and not adding nutrients will make your meals boring and less desirable, and it will seem like a task to eat chicken. Pair with healthy carbs and fats to spice up and provide optimal nutrition to the body.
Ignoring Portion Control
No matter how delicious your meal looks, don’t let it tempt you. Chicken contains good-quality protein, but not paying attention to the serving size can affect your goals. For example, if your goal is fat loss, you need to have a balanced quantity. For muscle gain, you need to hit your daily protein target with chicken, or else you might not see any results.
Delaying Post Workout Meal
The post workout meal has to be taken right after the workout. The best practice in this case is to cook your chicken before your workout so all you have to do is warm it up and dive in.
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Conclusion
Post workout nutrition in the form of chicken provides all the essential nutrients you need for your gains and muscle strength. Chicken can be made in many forms, and in every way, it will fuel your muscles with the necessary amino acids. Whether your goal is muscle gain, fat loss, or improving muscle endurance, these post workout chicken will deliver the job.
Trying out different recipes for your post workout meals keeps you interested and on the right track. You can include other vegetables, complex carbs, and healthy fats with chicken to make your meals balanced and nutrient-dense.
A protein-rich diet will help you achieve your fitness goals successfully without making your routine boring or monotonous. Add these delicious recipes to make sure to pay sufficient attention to post workout meals.
