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Easy 15-Minute Post-Workout Meals

Looking to take your fitness up a notch? These quick and easy recipes for your post-workout nutrition will certainly bring you an undeniable boost.

Setting up a meal after your workout is just as important as a pre-workout fuel to assist your body to recover faster and build stronger muscles. Taking in the right nutrients, such as protein and carbohydrates, helps you to maximize the benefits of your exercise routine. Several experts recommend consuming your post-workout meal as soon as possible, or within 45 minutes.

That might seem like a short window of time but that's why we're here. We'll show you two easy yet satisfying recipes featuring healthy bulgur grains.

Not familiar with bulgur?

Brown rice and quinoa may be the more popular rice alternatives out there but bulgur wheat are the grains you definitely wouldn't want to miss out on. As a staple to Mediterranean cuisine, bulgur is a versatile grain that can be used in all sorts of dishes —from soup, pilafs, casseroles to salads. But its unique nutty flavor isn't all there is to bulgur. In fact, it holds more fiber than any other grain. It also has a considerable amount of protein while carrying the least calories in each serving. For the one chasing an active lifestyle, this is certainly an ideal choice.

Here are two ways you can whip up a post-workout meal with bulgur under 15 minutes.

Banana Mash with Bulgur

Reward yourself with a sweet treat after your exercise regimen. Here are the ingredients to prepare for this recipe:

  • ½ cup of Coarse Bulgur
  • 2 bananas ( peeled and mashed)
  • 1 egg ( slightly scrambled)
  • 1 tablespoon of lean maple syrup
  • 2 teaspoons of cornstarch
  • ½ teaspoon of vanillin essence
  • ¼ teaspoon of coconut ( grinded)
  • ¼ teaspoon of cinnamon powder
  • 3 glasses of lean milk
  • ½ glass of thin sliced, fried almonds

Fixing this up is quite easy, all you need to do is combine and mash all the ingredients together and leave it on the stove for a few minutes. Pretty straightforward, don't you think? Here's how to start:

  1. Beat the eggs and mix with maple syrup, corn starch, vanillin, coconut and cinnamon in a casserole.
  2. Add in the mashed bananas followed by the coarse bulgur, and slowly pour the milk in.
  3. Cook for 10 to 12 minutes in medium high heat until the mixture becomes a dense mash.
  4. Once you've achieved the preferred texture, transfer it on a dish and ornate with almonds and extra banana slices.

Bulgur Salad With Honey And Fruit

For a refreshing and succulent post-workout meal, this fruit salad is a definite must-try. It's best served chilled, so prepare this early on before your workout. After accomplishing your regular exercise, it's just a matter of serving this in a bowl and relishing its exquisite flavors.

Here's what you need to gather beforehand:

  • 2 Cups Extra Coarse Bulgur
  • 4 Cups Boiling Water
  • 15 Pcs Strawberries
  • 1 Orange
  • 1 Pear
  • 1 Banana
  • 1 Pack Vanilla Powder
  • ½ Cup Honey

Preparing this colorful fruit salad is just as enjoyable as finally getting a spoonful of this strawberry-clad delight. Follow along these instructions and see how simple and easy it is to put this together.

  1. Boil the extra coarse bulgur on low heat for 10-15 minutes until water has been absorbed.
  2. Set the bulgur aside to cool.
  3. Combine your diced fruit, vanilla powder and honey in a big bowl. Then add the bulgur and mix it well.
  4. Place your salad in the fridge to cool and ready-to-eat after your exercise.

Succeeding in your fitness journey means taking a look at your lifestyle as a whole. Without the right nutrients to fuel your body, making progress might be a difficult thing to do. Be smarter in preparing your meals after your workout and see the positive difference it makes. Wholesome grains from Duru Bulgur are just the start. — (TGM)

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