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5 Ways to Rock Post-Workout Recovery + Giveaway

We work hard. Train hard. Day after day, week after week, putting demands on our bodies, expecting them to rise to the challenge. One of the most important components of training though, is sometimes rushed through or overlooked completely. I’m talking about recovery. Believe it or not recovery is just as important, if not MORE important than the training we do. Without it, the so-called “fruits” of our labor are vastly diminished. Without attention to recovery, the body breaks down and we fall victim to a state of over-training.

5 simple yet important ways to help your body recover from tough workouts.

Take in a protein-rich recovery meal. Refueling within 30 minutes after your workout is crucial. If you don’t feed your body, it’ll breakdown the muscle tissue you just worked so hard to build. That’s why taking in protein in this window of time is so key.

Why Use AllWhites® instead of Whole Eggs?

One of my favorite ways to get protein is eggs. When I’m mindful of calories (like I am now) AllWhites® 100% Liquid Egg Whites are my go-to because they’re fat free, cholesterol-free and have half the calories of traditional whole eggs. Did you know that all of the cholesterol found in eggs is in the yolk? More than half of an egg’s protein is found in the white as well, along with essential amino acids that allow your body to absorb protein faster.

AllWhites Liquid Egg Whites are pasturized so you can use them anywhere, even uncooked, for a lean protein boost. Add them to smoothies, salad dressings, and more with no need to worry about foodborne illnesses. Each 3-tablespoon serving packs 5g of muscle-building protein, only 25 calories and zero fat.

One of my favorite ways to enjoy AllWhites is in these Cheesy Quinoa EggWhite Bites. They’re super tasty not to mention perfect to grab on the go. I’ve actually been known to bring some along right in my gym bag because after a tough trail run or CrossFit session I am HANGRY!
Quinoa gives them even more protein power while the veggies provide immune-boosting antioxidants, not to mention lots of flavor!

Cheesy Quinoa EggWhite Bites

Cheesy Quinoa EggWhite Bites
5.0 from 2 reviews
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Recipe type: Breakfast/Brunch/Snack
Author:
Prep time:
Cook time:
Total time:
Serves: 12 Bites
Ingredients
  • 2 Cups AllWhites Liquid Egg Whites
  • 1 Cup Cooked Quinoa
  • ½C Diced Red Bell Pepper,
  • ½C Chopped Fresh Broccoli
  • 4T Diced Green Onions
  • ½C Shredded Parmesan Cheese
  • 1t Sea Salt
Instructions
  1. Preheat oven to 350F
  2. Saute veggies in a little olive oil until soft.
  3. Allow veggie mixture to cool a bit while you combine egg whites, quinoa and sea salt in a medium mixing bowl.
  4. Fold in veggies and cheese.
  5. Pour into 12 muffin cups that have been greased with olive oil or cooking spray.
  6. Bake for 15-17 minutes until bites are puffy. A toothpick inserted in the center should come out clean.
  7. Allow to cool a few minutes before removing from pan.
  8. Serve warm or at room temperature.
  9. Bites keep in the refrigerator up to 4 days and can be rewarmed in the microwave or toaster oven.
Cheesy Quinoa Egg White Bites are protein packed and delicious. Great for a post-workout refuel! #ad #recipes #AllWhites @AllWhites

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Click here for more easy AllWhites recipes and don’t miss the fun giveaway at the bottom of this post!

Stretch and foam roll. When you complete a workout, your muscles, ligaments and tendons are not only tired, they’re broken down. By slowly stretching and rolling, you help flush out lactic acid and stimulate circulation, which aids recovery and helps alleviate or minimize muscle soreness.
Get ample rest. Rest and recovery are a vital part of training. During sleep is when protein synthesis occurs and human growth hormone is released. Both play an important role in muscle recovery. Your brain recharges during sleep so you can feel more refreshed and focused when you’re awake.
Body care. It’s not only important to fuel the body well but also to keep it in excellent working condition. Getting regular massages, working out imbalances and attending to trouble spots are so important. Wearing compression and soaking in an Epsom Salt bath are a couple of things that an be beneficial.
Listen to your body. While your training plan may have a workout on the schedule, it’s more important to let your body be your guide as to whether you feel ready. Sometimes it’s wise to swap in an easier workout when you’re feeling especially fatigued or achy. Sometimes adding in extra rest is a good idea too. At the end of the day, you know your body best.
What’s your favorite post-workout recovery meal? What’s your favorite recovery tip?
I’m linking up with Meranda, Lacey and Rachel for the Friday Five; Farrah, Annmarie and Esther for Foodie Friday; and Deb, and Sarah for Meatless Monday.
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One lucky reader will win 3 AllWhites Product Coupons.

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Comments

  1. I like to refuel after a hard workout or run with a protein smoothie, usually made with Vega protein powder.

    I don’t eat a ton of eggs but I love that you used cheese and quinoa for this recipe!

  2. I love eggs!! i got super spoiled with farm fresh eggs though when I was living on a farm, but have learned to deal with it, haha. I have a lot of protein powder that I’m slowly working through, but I’d love to try this out! I prefer regular food to powders! 😛

  3. I eat a lot of eggs, especially after a workout. I like that you can use these without cooking them! If I don’t eat eggs after a workout then I make a smoothie using protein powder.

  6. I eat eggs for recovery several times a week. These quinoa bites look really good and would be perfect for me to take to work for lunch! You are so creative.

  7. You know I’m all about the rest & recovery. 🙂

    I tend to want to treat myself after a run — long or short — bad habit that I try to fight. I also try to time it so that I run before a meal, but that doesn’t happen a whole lot, unfortunately. Sometimes because I’m procrastinating getting out there . . .

    I sometimes enjoy home made french toast — and actually sometimes savory! — post run, cause it’s got the carbs & the protein (and a little fat).

  9. I used to use egg whites all the time. I would love to try these out – and make your bites! I am about to get some eggs for breakfast right now.

  10. I love scrambled eggs (with a whole lotta cheddar cheese) for a recovery meal. Totally agree with you…listening to your body overrules any training plan (that may be why I’ve taken extra rest days this week LOL).

  11. I’m all for body care! My favorite part of recovery! 😉

    I do try to eat a healthy meal and rehydrate after a workout. It’s so important.

  14. I’ve been upping my protein intake with Greek yogurt and the protein granola chunks. I didn’t feel like I was getting enough protein with deli meats.

  18. While I agree about the protein, I opt for plant-based. That way my body doesn’t have to fight the inflammation of animal-based foods and the inflammation from the running. And I try to incorporate tart cherry juice into post-workout recovery too – it’s amazing

  22. I usually have a protein shake as soon as I finish a super long run and then a cup of ramen with my kid when I return home. Not super healthy but the salt helps balance me after sweating so much. Plus, he loves making it for me and feeling a part of my “process” 🙂

  23. I’m not very good about refueling after a tough workout or long run. Sometimes I’ll have a banana with peanut butter.

  24. I truly believe that adding more protein to my diet to train for running led me to get pregnant at 40 😉

  25. Oooh these egg bites sound so delicious! Thanks for these tips as well – I should definitely add these to my routine.

  30. I just recently started increasing my proteins as I am cutting out 95% of carbs out of my diet.

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