3 Recipes for Fast Recovery

Recipes for Recovery

Check out these simple meals that promote optimal recovery from exercise:

Cherry and Blackberry Smoothie

This complete meal in a blender provides carbohydrate, antioxidants and protein. The cherries and cherry juice have anti-inflammatory effects that have been shown to reduce muscle soreness following exercise.

  • 1 1/3 cup frozen sweet dark cherries
  • 2/3 cup frozen blackberries
  • 1 cup tart cherry juice
  • 1 cup low-fat plain Greek yogurt
  • 1 tablespoon ground flaxseeds

1. Combine all ingredients in a blender container and puree until smooth.

Nutrition Data

  • 445 calories
  • 75 g carbohydrate
  • 16 g fiber
  • 25 g protein
  • 9 g fat
  • 75 mg sodium

More: 4 Delicious Recovery Smoothies

Curry Salmon Salad in Pita

This tasty, stuffed pita provides all the necessary nutrients for exercise recovery. Salmon provides essential omega 3 fatty acids to reduce inflammation and promote muscle recovery.

Curry powder is also a natural anti-inflammatory, so add more spice if you'd like. The apple, grapes, and red onion provide a unique antioxidant called quercetin that boosts immunity.

  • 12 ounces wild salmon (canned)
  • 2 tablespoons canola oil mayonnaise
  • 2 tablespoons nonfat plain yogurt
  • 1/3 cup diced red apple
  • 1/4 cup red seedless grapes, chopped
  • 3 tablespoons diced red onion
  • 1 tablespoon chopped fresh parsley
  • 1 teaspoon curry powder
  • 1/4 teaspoon salt
  • Pinch black pepper
  • Spinach leaves
  • Tomato slices
  • 2 100% whole-wheat pita rounds, cut in half

1. Place salmon in a medium bowl. Add mayonnaise, yogurt, apples, grapes, red onion, parsley, curry powder, salt and pepper. Mix well.

2. Trim pita to make opening. Fill pita pocket with 1/2 cup salmon salad, spinach leaves and tomato slices.

Makes 4 pita sandwiches

Nutrition Data

  • 340 calories
  • 33 g carbohydrate
  • 3 g fiber
  • 20 g protein
  • 14 g fat
  • 375 mg sodium

More: 3 Plant-Based Power Meals for Athletes

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