Post-Workout Salads

Post-Workout Salads

These recipes to make salads will help you to optimize your workouts with natural ingredients that will improve your recovery so that you can make the most of your next workout!

When we train, our body enters a phase called catabolism, which is when our energy deposits are emptied and our muscle fibers are destroyed. It is indispensable to eat after the workout, since our body is more receptive to absorb and store the energy to begin with the muscle recovery process.

The glycogen and amino acids reserves are the key to achieve a correct recovery, something that can be done if we add these delicious dishes to our diet after training.

Here we have 2 recipes to make ideal salads to take after the workout, which will contribute to the recovery with an important nutrients supply.

Salad with Tuna Recipe

Salad with Tuna

Perfect to eat with a meal after the workout.

Recipe Tips: Salad with Tuna

  • Preparation time: 8 minutes
  • Cooking time: 1 minute
  • Portion size: 1 Bol
  • Number of servings: 1
  • Cooking style: American


  • 1 Roman Lettuce
  • 1 Yellow Pepper
  • 2 Spoonfuls of chopped fresh parsley
  • Half a red onion
  • 10 Olives
  • 6 Cherry Tomatoes
  • 3 tuna cans
  • Spinach
  • 1 Teaspoon of lemon juice
  • 1 Spoonful of extra virgin olive oil
  • A little bit of mustard
  • A smashed half clove of garlic
Nutritional Information per serving
of which saturates:4g
of which sugars:5g

How to make: Salad with Tuna

  1. Combine the lettuce with the pepper, spinach, parsley, onion, olives, tomato, and tuna in a medium size recipient
  2. Pour the seasoning on the salad, mix it well and… Eat and grow!

Why have I chosen these ingredients?


Lettuce provides folic acid which improves the blood circulation. It is the ideal support to repair the muscles.

Yellow Pepper

A yellow pepper provides 100% of your daily requirements of vitamin C, which helps to strengthen the blood vessels and improves the blood flow throughout the entire body, as well as destroying the free radicals that are produced during the workouts.

Fresh parsley leaves

It is rich in iron (2 spoonfuls provide a quarter of your daily requirements) and it helps to overfeed the red cells of the blood with oxygen.

Red Onion

Onions have exceptionally high levels of the flavonoid quercetin, which is a powerful antioxidant that destroys the free radicals and reduces the cholesterol.


Olives are an excellent source of vitamin E and monounsaturated oils which have beneficial effects on the levels of cholesterol and they are healthy for the heart.

Cherry Tomatoes

They are full of vitamin A,B, and C, which are fundamental to accelerate the post-workout recovery and to maintain the immune system in a good state, as well as lycopene, an antioxidant that helps to combat cancer.

Canned Tuna

Apart from being an excellent source of proteins to build the muscle (there are 22 gr of protein in a portion of 100g, which is almost half of the daily needs), tuna is a source rich in vitamin D, which is essential to strengthen the bones.


Spinach has powerful antioxidants that are called sulforaphane and indoles, which disarm the free radicals, which reduces the possibilities of the onset of post-workout muscle soreness.

This salad has 49g of protein, 32 grams of carbs, and 35 g of fat. It is the perfect post-workout food. Meat can be replaced by prawns or salmon. The best thing is that it can be done in less than 15 minutes, and store it in a tupperware to eat it anywhere you want.

Salad with Chicken and Egg Recipe

Salad with Chicken and Egg

Contributes to the recovery through the supply of important nutrients

Recipe Tips: Salad with Chicken and Egg

  • Preparation time: 10 minutes
  • Cooking time: 10 minutes
  • Portion size: 1 Bol
  • Number of servings: 1
  • Cooking style: American


  • 1 Roman lettuce
  • 6 cherry tomatoes
  • 1 boiled egg
  • 1 avocado
  • 100gr of roasted chicken breast cut in thin slices
  • 100g whipped fresh cheese
  • 1 teaspoon of lemon juice
  • 1 spoonful of extra virgin olive oil
  • 1 spoonful of mustard
  • 1 pinch of garlic powder
  • 1 pinch of black pepper
  • 1 pinch of salt
Nutritional Information per serving
of which saturates:9g
of which sugars:5g

How to make: Salad with Chicken and Egg

  1. Combine all the ingredients in a bowl.
  2. Pour the seasoning over the salad, mix it well and ready!

Why have I chosen these ingredients?


Lettuce provides folic acid which improves the blood circulation. It is the ideal support to repair the muscles.


The saturated fat from bacon has triglycerides, which are good for the heart, moreover, it also has vitamin B and choline, a vitamin that plays an important role in the metabolism of fats and in the transmission of nerve impulses.

Cherry Tomatoes

They are rich in lycopene, which protects the muscles from oxidative stress, pain, and discomfort.


The egg protein is the food with the greatest potential to build muscle. The egg yolk also has vitamin B12, which helps with the metabolization of fat.


Yes, avocados are high in fats, but these are monounsaturated fats that are healthy for the heart.


The creatine from meat provides energy to the muscles, while the protein, iron, and zinc, promote their growth.


It is full of the probiotics that improve the immune system, keeping it strong to support its regular formation.


These energy beans have a lot of fiber, apart from the fact that they control the levels of sugar in the blood.

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About Melanie Ramos
Melanie Ramos
Melanie Ramos uses the HSN Blog to share the latest information and content, so that all those readers who want to learn.
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