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.

When to Eat What: Choosing the Right Meal for Your Workout Type

Not all workouts are created equal—and neither are the meals that should follow them. Whether you're building strength, training for endurance, or crushing high-intensity intervals, your body has different nutritional needs to fuel recovery, repair muscle, and restore energy. Choosing the right post-workout meal can make all the difference in how you feel, perform, and recover. That’s why ChefNourish.com crafts meals specifically designed to support your training goals.

For Strength Training: The Muscle Recovery Bowl

Best after: weightlifting, resistance training, bodyweight strength sessions

Strength workouts create micro-tears in your muscles that need quality protein to repair and rebuild. The Muscle Recovery Bowl from ChefNourish.com is packed with 25g of grass-fed lean protein or tempeh, fueling muscle repair with complete amino acids. Sweet potato adds complex carbs to support glycogen replenishment, while leafy greens supply antioxidants to fight inflammation. Avocado contributes heart-healthy fats, and a turmeric-ginger sauce delivers powerful anti-inflammatory benefits.

For Endurance Training: The Endurance Refuel Plate

Best after: long runs, cycling, swimming, cardio-intensive sports

Endurance training depletes glycogen stores and taxes your cardiovascular system. The Endurance Refuel Plate from ChefNourish.com delivers a carb-forward recovery meal with ancient grains for sustained energy, paired with 20g of protein from wild salmon or lentils. Roasted colorful vegetables offer a rich spectrum of antioxidants, while the beet and cherry sauce provides natural nitrates to support blood flow and reduce post-exercise inflammation.

For High-Intensity Interval Training (HIIT): The HIIT Recovery Smoothie Bowl

Best after: HIIT classes, circuit training, sprints, metabolic conditioning

After HIIT, your appetite may be suppressed, but your body still needs nutrients fast. The HIIT Recovery Smoothie Bowl from ChefNourish.com provides a smooth, easy-to-digest blend of whey or plant-based protein (20g), banana and berries for both quick and sustained energy, spinach for essential vitamins and minerals, and ginger to ease inflammation. Coconut water naturally replenishes lost electrolytes for hydration.

Matching your post-workout nutrition to your training type isn’t just beneficial—it’s essential. Whether you’re building strength, training for endurance, or recovering from a high-intensity session, the right meal can optimize your performance and recovery. With chef-crafted, performance-driven meals from ChefNourish.com, you can fuel your body with purpose and precision—without the prep, planning, or stress.