Performance & Recovery Recipes
Fitness-nutrition recipes engineered around the evidence — high-protein meals, recovery shakes, and pre-workout fuel, each with full macros and a link to the science behind it.
Chocolate Peanut Butter Protein Smoothie
A thick chocolate peanut butter protein smoothie with ~38 g protein — a fast, satisfying post-workout option with the macros to back it.
High-Protein Greek Yogurt Bowl
A 5-minute Greek yogurt bowl with granola and berries — 28 g of protein, no cooking, built around the daily-protein-target principle.
Pre-Workout Oatmeal Bowl
A carb-forward oatmeal bowl with a shot of coffee — easy-digesting fuel 60-90 minutes before training, with the macros to back it.
Post-Workout Recovery Shake
A 5-minute, ~40 g-protein recovery shake to refuel glycogen and support repair after training — full macros and the science behind it.
High-Protein Overnight Oats
A no-cook, 32 g-protein overnight oats recipe engineered to hit the post-workout protein threshold — full macros and the science behind it.