Muscle Recovery and Performance

To preserve and build lean muscle, prioritize protein intake at every meal. This plan provides roughly 30–40 g of protein in lunch and dinner (e.g. meat/fish portions ~150–200 g) and ~15–20 g in breakfasts/snacks, totaling around 1.5–1.8 g protein per kg body weight – within the optimal range (1.2–2.0 g/kg) for strength athletes HEALTHLINE.COM.

Lean meats, fish, and eggs supply complete proteins and essential amino acids needed for muscle repair. Consuming protein around workouts is especially effective: for example, having the post-workout smoothie with collagen (and optionally adding a scoop of protein powder) and a solid lunch within a couple hours helps muscle protein synthesis.

The Spinach-Blueberry Smoothie is not only a convenient protein/carb source, but the added blueberries may aid muscle recovery – studies suggest that blueberry intake before and after strenuous exercise can accelerate recovery of muscle strength PMC.NCBI.NLM.NIH.GOV.

Additionally, the plan includes anti-inflammatory foods like berries, leafy greens, and olive oil, which help combat exercise-induced inflammation and may reduce muscle soreness. Staying hydrated (water throughout the day, and electrolyte-rich foods like banana and coconut water if needed) further supports performance and recovery.

Continue the routine of strength training 2–3 times a week and active hobbies (cycling, walking ~8000 steps/day) alongside this nutrition plan – the combination of progressive exercise and adequate nutrition will maximize muscle maintenance and functional performance.

Pre-Workout Fuel:

Banana Almond Energy Bites

1 medium banana
2 tbsp almond butter
1/4 cup rolled oats
1 tbsp honey
1 tsp chia seeds
Pinch of sea salt

Mash banana in a bowl, mix in almond butter and honey. Stir in oats, chia seeds, and salt. Form into 4 balls and refrigerate for 30 minutes. Consume 1-2 bites 30-45 minutes before workout.

Post-Workout Recovery:

Spinach-Blueberry Protein Smoothie

1 cup unsweetened almond milk
1 scoop collagen protein or whey protein
1/2 cup frozen blueberries
1 cup baby spinach
1/2 frozen banana
1 tbsp ground flaxseed
Ice cubes as needed

Blend all ingredients until smooth. Drink within 30 minutes after workout completion for optimal protein absorption and glycogen replenishment.

Muscle-Building Lunch:

Grilled Chicken Bowl with Quinoa and Roasted Vegetables

150-200g grilled chicken breast, sliced
3/4 cup cooked quinoa
1 cup mixed roasted vegetables (bell peppers, zucchini, broccoli)
1/4 avocado, sliced
1 tbsp olive oil
Lemon juice, herbs and spices to taste
1 tbsp hemp seeds for garnish

Arrange quinoa as base in bowl. Top with grilled chicken, roasted vegetables, and avocado. Drizzle with olive oil and lemon juice, season with herbs and spices. Sprinkle hemp seeds on top.

Performance Dinner:

Baked Salmon with Sweet Potato and Steamed Greens

150-200g wild salmon fillet
1 medium sweet potato
2 cups steamed greens (kale, spinach, or Swiss chard)
2 tbsp olive oil, divided
2 cloves garlic, minced
Fresh herbs: dill, parsley
Lemon wedges

Preheat oven to 400°F. Season salmon with herbs, garlic and 1 tbsp olive oil. Bake for 12-15 minutes. Cube and roast sweet potato for 25 minutes. Sauté greens with remaining olive oil and garlic. Serve with lemon wedges.