Post Workout Meals

Post Workout Meals

31 Jul, 2013

Protein is important for building and repairing muscles, particularly after a workout. Here are our top post exercise meals to help get the most out of your workout:

  1. Pepper Steak

Red meat is very high in protein and zinc, both of which can help to support muscle growth. Traditional pepper steak often has a rich sauce so use a few spoonfuls of sour cream to help reduce your dairy intake. Also, replace the potatoes with sweet potato to increase your intake of low-glycemic carbs and release more energy.

  1. Chicken Stir-fry

Quick and simple, a chicken stir-fry is an excellent source of protein and other essential nutrients such as vitamin B. Although brown rice is generally a healthier option, white rice has a high glycemic index which helps replenish your muscles with glucose and aid repairs.

  1. The Lifter’s Lunch” 

This meal is perfect for a post weight lifting session. Combining salmon, rice, sweet potatoes and vegetables; “The Lifter’s Lunch” offers omega-3 to aid muscle repairs and vitamins B6 and B12 for energy. According to Men’s Health Magazine,

“A study presented at the International Society of Sports Nutrition found a combination of 1-5g of creatine, 30-40g of protein, 50-100g of carbs and up to 30g of fat was the best mix of nutrients for creating muscle growth when eaten directly after a brawn-building workout. The salmon gives you the protein, creatine and fat, while the potato, rice and veggies take care of the refuelling carbs.”

Drinking a protein shake after your workout is also a great way to help build and repair muscle. We stock a range of fitness nutrition, ideal for your post workout shake.

Blitz Sport are the UK’s leading martial arts supplier, offering equipment and clothing for all martial arts disciplines. We also stock a range of sports and fitness equipment.


Blitz, the UK’s leading supplier of premium and approved martial arts equipment. Whether you’re new to a specific martial arts discipline or an experienced professional, we stock an extensive range of products from top brands at competitive prices.

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