Omega-3 Powered Post-Workout Recipes to Recover Faster & Fight Inflammation

After a serious workout, it's crucial to refuel the nutrients you burned during exercise. Try these post-workout recipes chock-full of omega-3s and lean protein to power up your muscles. Here's why: Healthy fats play a role in the body’s ability to utilize omega-3s for recovery. According to research, cells involved in the inflammatory response — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — are typically rich in the n-3 fatty acids. In other words, EPA and DHA help fight inflammation.

So we pulled together our favorite healthy-fats post-workout recipes to get your dose of recovery nutrients. Add these to your cooking game.

Post-Workout Recipes That Bolster EPA & DHA Levels

Grilled Salmon

Ingredients

2 Salmon fillets, 4-6 ounces each
1 tsp dried oregano
3 tbsp balsamic vinegar
½ tbsp garlic, minced

Directions

Mix balsamic vinegar, oregano, and minced garlic in bowl. Brush marinade over salmon and let sit 5-10 minutes. Lay salmon fillets skin side down on grill. Grill 15-20 minutes.

Salmon and Chive Frittata

Ingredients

6 eggs
2 egg whites
¼ tsp black pepper
3 tbsp chopped fresh chives, divided
1 tbsp olive oil
½ lb fresh salmon, cut into 1-inch pieces
½ tbsp Paprika

Directions

Preheat oven to 425 degrees F.

In a medium bowl, whisk eggs and egg whites until blended, then whisk in pepper and 2 Tbsp. of the chives. Place an 8- or 9-inch ovenproof skillet over medium heat. (If you don’t have a skillet this size, cook in any skillet.) Add oil and heat 1 minute. Add fresh salmon and cook, stirring, just until opaque on the surface, about 1 minute. (If your skillet is not ovenproof, spray an 8- or 9-inch round pan with vegetable cooking spray, and then transfer salmon and spread evenly.) Remove from heat and add the egg mixture, making sure to distribute the chives evenly. Bake until eggs are puffed and golden along the edges, about 10 to 12 minutes. The eggs should not appear wet. Top frittata with paprika. Sprinkle with remaining 1 Tbsp. chives. Serve immediately.

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Anne L’Heureux, R.D., L.D.

Anne L’Heureux, R.D., L.D., has a Bachelor’s of Science in Coordinated Dietetics, and she's been a certified SGX coach since 2016. In Spartan standings, she's a 2016 top 300 female elite points leader, and she placed 2nd in the inaugural Spartan Winter Sprint held in upstate New York in 2017. Anne’s professional background includes working with supermarket consumers as a dietitian and helping clients to reach their fitness and nutrition goals. She also hosts weekly SGX courses in her own backyard, complete with rope climb, monkey bars, traverse wall, spear throw, and more.