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6 Quick-And-Easy Postworkout Meals
Written by
Bicycling
Each provides the perfect blend of nutrients to help you recover.
Chicken Caprese Pita Pocket
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A carb-protein hit slows bone breakdown after hard exercise.
Ingredients
1 pita pocket, halved
2 tablespoons pesto
3/4 cup sliced rotisserie chicken, skin removed
1/2 cup halved cherry tomatoes
1/3 cup mini mozzarella pearls (boccocini)
2 basil leaves, torn
2 teaspoons balsamic vinegar
Instructions
Spread pesto inside pita pockets. Stuff with chicken, tomatoes, mozzarella balls, and basil. Drizzle with balsamic vinegar.
Snack within 30 minutes of finishing your ride to speed recovery.
Ingredients
1 pita pocket, halved
2 tablespoons pesto
3/4 cup sliced rotisserie chicken, skin removed
1/2 cup halved cherry tomatoes
1/3 cup mini mozzarella pearls (boccocini)
2 basil leaves, torn
2 teaspoons balsamic vinegar
Instructions
Spread pesto inside pita pockets. Stuff with chicken, tomatoes, mozzarella balls, and basil. Drizzle with balsamic vinegar.
Snack within 30 minutes of finishing your ride to speed recovery.
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Your Next TriathlonTuna Melt Crackers
1 of 7
Tuna is high in muscle-building protein, and its omega-3 fats will help reduce postrun aches.
Ingredients
1/2 cup arugula
1/2 cup roasted red pepper
1 (3-ounce) pouch albacore tuna
2 rye crackers, such as Wasa
2 teaspoons fresh lemon juice
1/3 cup grated cheddar or Swiss cheese
Instructions
Stack equal amounts of arugula, roasted red pepper, and tuna on top of crackers. Add lemon juice and top with cheese. If desired, microwave crackers on high for 30 seconds, or until cheese has melted. For an extra kick (and to rev your metabolism), add a few drops of hot sauce.
Ingredients
1/2 cup arugula
1/2 cup roasted red pepper
1 (3-ounce) pouch albacore tuna
2 rye crackers, such as Wasa
2 teaspoons fresh lemon juice
1/3 cup grated cheddar or Swiss cheese
Instructions
Stack equal amounts of arugula, roasted red pepper, and tuna on top of crackers. Add lemon juice and top with cheese. If desired, microwave crackers on high for 30 seconds, or until cheese has melted. For an extra kick (and to rev your metabolism), add a few drops of hot sauce.
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Your Next TriathlonCheesy Avocado Bagel
1 of 7
Bagels and cottage cheese provide the ideal carb-protein combo for repairing muscle and restoring glycogen. The avocado's vitamin C lessens the oxidative stress following tough workouts.
Ingredients
1/2 avocado, sliced
1/2 bagel, toasted
1/4 cup cottage cheese
1/4 teaspoon smoked paprika
1 thick slice tomato
1 small handful basil leaves
Flakey sea salt to taste
Instructions
Fan or lightly mash avocado on bagel half. Spread with cottage cheese and sprinkle with paprika. Top with tomato slice, basil, and touch of flakey salt.
Ingredients
1/2 avocado, sliced
1/2 bagel, toasted
1/4 cup cottage cheese
1/4 teaspoon smoked paprika
1 thick slice tomato
1 small handful basil leaves
Flakey sea salt to taste
Instructions
Fan or lightly mash avocado on bagel half. Spread with cottage cheese and sprinkle with paprika. Top with tomato slice, basil, and touch of flakey salt.
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Your Next TriathlonJerky Chickpea Snack Mix
1 of 7
Replace the salt lost through sweat with jerky and chickpeas, and fight muscle inflammation with the antioxidants in tart cherries.
Ingredients
1 ounce beef or turkey jerky
1/4 cup sea salt-roasted chickpeas
2 tablespoons roasted almonds
2 tablespoons dried tart cherries
1 tablespoon roasted pumpkin seeds
Instructions
Shred jerky, then toss all ingredients in a bowl.
Ingredients
1 ounce beef or turkey jerky
1/4 cup sea salt-roasted chickpeas
2 tablespoons roasted almonds
2 tablespoons dried tart cherries
1 tablespoon roasted pumpkin seeds
Instructions
Shred jerky, then toss all ingredients in a bowl.
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Your Next TriathlonCurry Egg Salad Cucumber Boats
1 of 7
Cucumber is packed with water to help you rehydrate, and the curcumin in curry has anti-inflammatory properties for faster recovery.
Ingredients
2 hard-boiled eggs, peeled
1/4 cup plain Greek yogurt
1 tablespoon chopped almonds
1 teaspoon Dijon mustard
1/2 teaspoon curry powder
1/8 teaspoon cayenne
Salt and pepper to taste
1 small cucumber, sliced in half lengthwise
Instructions
In a bowl, mash together eggs, yogurt, almonds, mustard, curry powder, cayenne, and a pinch of salt and pepper. Scoop out seeds from cucumber halves and stuff with egg salad.
Ingredients
2 hard-boiled eggs, peeled
1/4 cup plain Greek yogurt
1 tablespoon chopped almonds
1 teaspoon Dijon mustard
1/2 teaspoon curry powder
1/8 teaspoon cayenne
Salt and pepper to taste
1 small cucumber, sliced in half lengthwise
Instructions
In a bowl, mash together eggs, yogurt, almonds, mustard, curry powder, cayenne, and a pinch of salt and pepper. Scoop out seeds from cucumber halves and stuff with egg salad.
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Your Next TriathlonRicotta Fig Toast
1 of 7
The creamy cheese is high in protein, while figs help replenish potassium for better muscle function.
Ingredients
1/2 cup ricotta cheese
1/2 teaspoon vanilla extract
1 teaspoon orange zest
1 thick slice whole-grain toast
2 dried figs, sliced
1 tablespoon shelled pistachios
1 teaspoon honey
Instructions
Stir together ricotta, vanilla, and orange zest. Spread mixture on toast and top with sliced figs, pistachios, and honey.
Ingredients
1/2 cup ricotta cheese
1/2 teaspoon vanilla extract
1 teaspoon orange zest
1 thick slice whole-grain toast
2 dried figs, sliced
1 tablespoon shelled pistachios
1 teaspoon honey
Instructions
Stir together ricotta, vanilla, and orange zest. Spread mixture on toast and top with sliced figs, pistachios, and honey.
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Your Next TriathlonAbout the Author
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