For Strength Training

Muscle Recovery Bowl

• Grass-fed lean protein or tempeh (25g protein)


• Sweet potato (complex carbohydrates)


• Leafy greens (antioxidants)


• Avocado (healthy fats)


• Turmeric-ginger sauce (anti-inflammatory)

This balanced meal provides the protein needed for muscle repair with moderate carbohydrates and anti-inflammatory compounds.

For Endurance Training

Endurance Refuel Plate

• Wild salmon or lentils (20g protein)


• Ancient grain blend (higher carbohydrate content)


• Roasted colorful vegetables (antioxidants)


• Beet and cherry sauce (natural nitrates and anti-inflammatory compounds)

This higher-carbohydrate option helps endurance athletes replenish significant glycogen depletion.

For High-Intensity Interval Training

HIIT Recovery Smoothie Bowl

• Whey or plant protein blend (20g protein)


• Banana and berries (fast and slow carbs)


• Spinach (micronutrients)


• Ginger (anti-inflammatory)


• Coconut water (electrolytes)

This easily digestible option provides quick nutrition when appetite might be suppressed after intense exercise.