Kritika Handa
Blend protein powder with fruits, spinach, and yogurt for a nutrient-dense smoothie that aids muscle repair.
Lean protein from chicken and complex carbs from quinoa help rebuild muscle and replenish energy stores.
Greek yogurt is high in protein, while berries provide antioxidants that help reduce muscle inflammation and support recovery.
Rich in carbohydrates and vitamins, sweet potatoes replenish glycogen stores and provide essential nutrients for recovery.
A mix of almonds, walnuts, or chia seeds provides healthy fats, protein, and omega-3 fatty acids to aid muscle recovery and reduce soreness.
Cottage cheese is high in casein protein, which digests slowly, and pairing it with pineapple provides digestive enzymes.