We talk a lot about seafood being part of a healthy, well-balanced diet – but we also hear from many of you that it’s part of a healthy lifestyle which includes fitness. We love that! On the blog today we are sharing some of the best seafood meals and snacks to enjoy post-workout when your body is in that all-important recovery mode. Refueling with seafood after exercise is beneficial because it’s easy to digest, and protein helps your muscles grow stronger and firmer. A 3-ounce serving of halibut, tuna or salmon contains about 22 grams of amino acids!
If a mid-morning or mid-day workout leaves you hungry and wanting a quick, satisfying nosh, think tuna wrapped in lettuce leaves, sardines on toast or crab meat atop crusty bread. Trust us, there are great seafood options for breakfasts, lunches and dinners. Enjoy an omelet or frittata with smoked salmon, a main-dish tuna salad or quick, one-pan entrees with tender salmon or delectable shrimp.
Research shows that eating food rich in omega-3 fatty acids – like seafood – may help reduce sore muscles after resistance training. Plus, seafood is lower in calories than other protein-rich foods and contains heart-healthy fat. For a person who works out four times a week, strive to eat seafood during at least two post-workout meals to help rebuild your tired muscles. Need some post-workout seafood inspiration? Enjoy any of these great seafood meals and snacks:
Mayo-free Creamy Tuna Lettuce Wraps:
Wrap up your workout with this yummy tuna snack. No mayonnaise required – just a luscious cashew cream instead, for extra protein and good fat.
Source: Haute and Healthy Living. Get this seafood meals and snacks recipe here.
Sherried Sardine Toast
What you eat after your workout can be just as important as the effort you put into exercising. Here’s the perfect combo of protein and carbs to refuel your muscles – and very quick to fix.
Source: Food Network. Get this seafood meals and snacks recipe here.
Sheet-Pan Italian Salmon and Green Beans
A four-ingredient meal like this is the ideal nutrient-packed dish for your post-workout refueling process.
Source: Dish on Fish. Get this seafood meals and snacks recipe here.
Make this super-tasty crab mixture ahead of time and pile it on a toasted baguette after you get home from the gym.
Source: Simple Comfort Food. Get this seafood meals and snacks recipe here.
Mediterranean Sheet Pan Baked Shrimp and Veggies
Exquisitely roasted vegetables and tender baked shrimp = the perfect package to help you achieve the body you want.
Source: The Mediterranean Dish. Get this seafood meals and snacks recipe here.
Tuna Chickpea and Quinoa Salad
Want to fuel yourself to be the best you can be? Look no further than this wonderful salad, loaded with healthy protein and fiber-rich carbs.
Source: The Spruce Eats. Get this seafood meals and snacks recipe here.
Smoked Salmon Omelet
If you exercise in the morning, come home to this protein-packed omelet, topped with one of the world’s tastiest delicacies – smoked salmon. Two high-quality proteins in one delicious breakfast – your muscles will love you for it.
Source: Garlic and Zest. Get this seafood meals and snacks recipe here.
To get your protein within an hour of working out, it helps to have a make-ahead dish ready. Here’s one that’s easy to whip up and reheat. You’ll love the delicate, mild savoriness of lox, baked with eggs, cheese, and veggies.
Source: Zestful Kitchen. Get this seafood meals and snacks recipe here.