(Cover image credit: Crazy Nutritions)

For those who strive to achieve top performance and carefully manage their protein intake, sous vide cooking is an ideal solution. This French cooking technique involves placing proteins in a warm water bath for roughly 45 minutes to 2 hours and allows you to set the precise temperature so you can avoid overcooking. As a handy trick, place the protein in the bath before a workout and it will be perfectly cooked by the time you finish and ready to serve in warm. Then serve with sauces that are also dedicated to post workout needs.

Here, we'll be showing you a table chart of the sous vide temperatures and times for various proteins that are perfect for post-workout meals. After that, we'll follow up with some satisfying sauces to drizzle over when serving. We've all experienced enough bland and boring post-workout meals—let's put a stop to this madness!

The gears:

• Sous Vide Machine: Anova Culinary AN400-US00 $89.70
• Reusable sous vide bags: Inkbird Sous Vide Bags Kits $39.99
• You can use any pot or large size container to make the water bath

We highly recommend the Ninja OL701 Foodi 14-in-1. This is just a very handy all around cooker if you want to cook everyday.

Sous Vide Table:

(Image reference: Stasher Bag)

• If desired, after sous vide, sear in a skillet on the stovetop or air fry to achieve a proper finish.

Sauces to pair with

Your protein is cooked, now make it irresistible with these performance-boosting sauces!

1. Avocado Tahini Sauce

(image reference: Project Meal Plan)

Benefits:

• Avocado: Monounsaturated fats aid muscle repair and anti-inflammation.
• Tahini: Rich in protein and minerals for muscle growth, repair.

• Blend all ingredients until smooth, adding water to reach desired consistency.
• Storing: Fridge: 3 days; Freezer: Not recommended.

2. Red Pepper and Almond Pesto

(image reference: From Scratch Fast)

Benefits:

• Red Pepper: Vitamin C for collagen production, joint health.
• Almonds: Protein and Vitamin E for muscle recovery, antioxidant boost.

• Process all ingredients in a food processor until smooth.
• Storing: Fridge: 1 week; Freezer: 3 months.

3. Miso Ginger Glaze

(image reference: A Couple Cooks)

Benefits:

• Miso: Essential amino acids for digestion support.
• Ginger: Anti-inflammatory properties to alleviate muscle soreness.

Instructions:

• Whisk all ingredients together until well combined.
• Storing: Fridge: 1 week; Freezer: Not recommended.

4. Lemon Herb Yogurt Sauce

(image reference: Leites Culinaria)

Benefits:

• Greek Yogurt: High protein and calcium for muscle growth, bone health.
• Lemon & Herbs: Vitamin C and antioxidants aid inflammation and immunity.

 Instructions:

• Mix all ingredients together in a bowl.
• Storing: Fridge: 1 week; Freezer: Not recommended.

5. Balsamic Fig Reduction

(image reference: Josie+nina)

Benefits:

• Balsamic Vinegar: Polyphenols with antioxidant properties for recovery.
• Figs (with Shallots): High in fiber and B vitamins for digestive health, energy metabolism.

Instructions:

• In a small saucepan, heat a little oil over medium heat. Add the diced shallot and sauté until soft and translucent, about 2-3 minutes. Add the rest of the ingredients and simmeruntil reduced by half, then blend until smooth.
• Fridge: 2 weeks; Freezer: 3 months.

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Nutrients that are needed for efficient post-workout recovery and enhancement:

1. Protein: Essential for muscle repair and growth.

   • Sources: Chicken, turkey, beef, fish, tofu, tempeh, eggs, Greek yogurt, cottage cheese, protein powders (whey, casein, plant-based).

2. Complex Carbohydrates: Help replenish glycogen stores.

   • Sources: Quinoa, brown rice, oatmeal, sweet potatoes, whole grain bread, and pasta.

3. Omega-3 Fatty Acids: Known for their anti-inflammatory properties.

   • Sources: Fatty fish (salmon, mackerel, sardines), chia seeds, flax seeds, walnuts, and hemp seeds.

4. Antioxidants: Help combat oxidative stress and reduce muscle soreness.

   • Sources: Berries (blueberries, strawberries, raspberries), cherries, spinach, kale, and other dark leafy greens.

5. Magnesium: Supports muscle function and aids in muscle relaxation.

   • Sources: Spinach, chard, pumpkin seeds, almonds, dark chocolate, and avocado.

6. Potassium: Important for muscle contractions and heart function.

   • Sources: Bananas, oranges, cantaloupe, spinach, sweet potatoes, and coconut water.

7. B Vitamins: Involved in energy production.

   • Sources: Whole grains, beans, peas, and lentils.

8. Calcium: Essential for muscle contraction.

   • Sources: Dairy products (milk, yogurt, cheese), fortified plant milk, leafy greens, almonds, and sesame seeds.

9. Vitamin D: Works with calcium for bone health and supports muscle function.

   • Sources: Sun exposure, fatty fish, fortified dairy, and plant milk.

10. Vitamin C: Assists in collagen production, which is essential for tendons and ligaments.
• Source: Oranges, strawberries, bell peppers, broccoli, and kiwi