We all know the importance of consuming a healthy recovery meal after a hard day of climbing/training. Directly following this activity our bodies are in a heightened state, and can use the food we consume to aid in the recovery of damaged muscles. It’s important to act quickly and thoughtfully however, as this metabolic window is only open for roughly 45 minutes and not all nutrients are created equal when it comes to recovery. While the window of opportunity and ideal ratio of carbs and proteins are highly debated among nutritionists, Adam and I tend to aim for carbohydrates and proteins in a 4:1 ratio.
If you’re looking for a healthy and delicious recovery meal, look no further! This Pineapple Fried Rice I recently made has a good mixture of carbs and proteins and contains ginger, which is a natural anti-inflammatory (helps with post work-out soreness). Make it ahead of time so it’s ready to eat after a day of climbing, or cut the veggies and pre-cook the rice so all you have to do is sauté the veggies and mix in the rice.
Pineapple Fried Rice
coconut oil (or other oil of choice)
1 tbsp minced garlic
1 small onion
4 carrots (chopped)
2 broccoli heads (chopped)
2-3 dashes of ginger
1 dash of chili powder
1 can black beans (drained)
1 can pineapple (drained, chopped)
salt & pepper to taste
Bragg’s Liquid Aminos (or your preference of soy sauce)
In one pot, boil water and cook the brown rice (quantity depending on the ratio of grain to veggies you’d like).
In a second pot, (once the rice is almost done cooking) heat the oil and add in the garlic, onion, and carrots. Sauté for a couple minutes. Add the broccoli, ginger, chili powder, and the juice of half a lemon. Continue to cook until the carrots and broccoli are the desired tenderness. Add the black beans and pineapple and continue to heat for a few minutes. Turn off the heat and mix in a handful of sunflower seeds, some Bragg’s/soy sauce, and salt/pepper to taste. Fold in the the cooked rice and mix well.
(Any vegetables can be added or subbed in. Black beans can be replaced with any other beans, eggs, tempeh, etc.)