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Discover recipes for high-protein meals for athletes that will be perfect as a post-workout meal. An adequate supply of protein is essential in the period of building muscle mass. The proposed dishes rich in easily digestible protein (from beef, chicken, turkey, eggs) will help you notice the effects of training faster and prevent catabolic processes.

High-protein disheseaten after training help build mass and regenerate damaged muscle fibers. The followingrecipes for protein dishesare recommended not only to gym goers, but also to every person who regularly plays sports and works on the appearance of their figure. Eating a high-protein meal up to two hours after training is very important, because without a quick "supply" of new protein stores, the body will not have enough building material for the growth of muscle tissue.

Protein massager burger

Beef, eggs and cottage cheese are a protein bomb that will feed your muscles. Recipe for 2 servings.

Ingredients:

  • 300 g ground beef
  • 2 egg yolks
  • 50 g butter
  • a handful of fresh rocket
  • 4 sliced ​​radishes
  • a few rings of red onion
  • half a sliced ​​green cucumber
  • 4 tablespoons Bieluch cottage cheese
  • hot mustard
  • favorite sprouts (e.g. sunflower sprouts)
  • 2 whole grain rolls
  • spices: a clove of garlic, a teaspoon of hot pepper, thyme, rosemary, allspice, s alt, pepper (to taste).

Set the oven to 180 degrees. Add spices, egg yolks and butter to the meat, knead it thoroughly with your hand and form 2 chops. Fry them in a grill pan without fat on both sides until golden brown, then put in a preheated oven for 5 minutes. Meanwhile, cut the buns in half and put them on the grill pan to brown. Brush the warm rolls with cheese, then put the arugula, radishes, onion and cucumber on top. Then put the hot meat, brush with mustard and sprinkle with sprouts. Cover the whole with the second piece of bread roll.

Recipe for spicy chicken stir fry with green beans

Thanks to the combination of animal and vegetable proteinsthe dish is light but filling. Note: the meat requires marinating beforehand (preferably for 2-3 hours).

Ingredients:

  • 2 single chicken breasts
  • 2 handfuls of green beans
  • 2 cloves of garlic
  • sesame
  • tablespoon chopped cilantro or parsley
  • 2 tbsp rapeseed oil for frying
  • rice

Meat marinade:

  • 3 tablespoons of soy sauce
  • 2 tablespoons lemon juice
  • 2 tablespoons of liquid honey
  • half a teaspoon of chilli powder
  • teaspoon of fresh grated ginger (or half a teaspoon of powdered ginger)

Thoroughly combine all the marinade ingredients in a bowl. Dice the chicken breast and add to the marinade, refrigerate for 2-3 hours. Wash the green beans and boil them in boiling water for a few minutes until they soften a bit (but still be bouncy). Chop the garlic. In a frying pan, heat a tablespoon of oil, fry the beans over high heat, add the garlic. After 2 minutes, put the beans back on a plate, add another tablespoon of oil and add the meat with all the marinade. At the end of frying, add the beans, fry them all together for 2 more minutes and place on a plate. Sprinkle all with sesame seeds and a spoonful of greens. Serve with rice.

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Recipe for fit turkey cutlets

For those who care about their body - turkey meat is low in calories and high in protein at the same time.

Ingredients:

  • 400 g freshly ground turkey meat
  • egg
  • medium-sized onion
  • garlic clove
  • half a bunch of parsley
  • spices: s alt, pepper, sweet and hot peppers
  • breadcrumbs mixed with bran 1: 1 (for breading)
  • rapeseed oil for frying

Extras:

  • mixed lettuce
  • vinaigrette sauce (a tablespoon of lemon juice + 3 tablespoons of olive oil + a pinch of s alt and pepper)

Fry the chopped onion and garlic in a frying pan. Put the minced meat in a bowl, insert the egg, add chopped parsley, garlic, onion and spices as desired. Shape into neat patties and coat in breadcrumbs and bran mixture. Fry in well-heated oil on both sides until golden. Serve with a mix of lettuces sprinkled with vinaigrette.

Recipe for egg fritatta with mozzarella, cheddar cheese and vegetables

An instant dish full of easily digestible protein inegg and two types of cheese.

Ingredients:

  • 4 eggs
  • 1 mozzarella cheese ball (125 g)
  • 50 g cheddar cheese (or any other yellow, preferably spicy)
  • 3 tablespoons of milk
  • spoon of butter
  • half a clove of garlic
  • any vegetables (e.g. tomato, pepper, spinach, mushrooms)
  • chives
  • olive oil
  • s alt, pepper

Preheat the oven to 180 degrees. During this time, prepare your favorite vegetables: rinse them, remove the skin if necessary, cut them, sprinkle with olive oil. Punch the eggs into a bowl, add s alt, pepper, 3 tablespoons of milk, grated garlic and beat with a fork. Grate mozzarella and cheddar on a coarse-mesh grater, add to the egg. Finely chop the chives (and tear off the spinach leaves, if used) and add them to the eggs as well. In a frying pan (preferably one that can then be put into the oven; alternatively, the egg mass can be transferred to a heat-resistant vessel at a later stage), heat the butter, pour the egg mass, fry for about 2 minutes without stirring (the edges are supposed to bubble). Then spread the previously prepared vegetables on top. Put the pan in the oven for 15 minutes. Remove when top is cut off.

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Category:

Diets for active people