🥑 Salmon & Avocado Recovery Meal: The Ultimate Post-Ride Refuel for Cyclists & Athletes

🏁 Why Athletes Need a Targeted Recovery Breakfast - and Why This Salmon Recovery Meal is Perfect

Training tears down. Recovery builds up. What you eat after a ride or workout determines how fast you bounce back — and how strong you come back. This Salmon Recovery Meal is designed to:

• Rebuild muscle tissue

• Restore glycogen reserves

• Reduce inflammation

• Support cardiovascular and metabolic health

With the perfect balance of lean protein, heart-healthy fats, and wholegrain carbohydrates, this meal sets the tone for optimal recovery.

🥗 Ingredients

• 120g baked salmon fillet, brushed with wholegrain mustard

• 1 slice wholemeal toast

• ½ ripe avocado, sliced or mashed

• A handful of fresh rocket (arugula)

• Juice of ½ lemon

• Salt and black pepper to taste - see my post about the Smart Spices - specifically Black Pepper

🔧 Method

1. Preheat oven to 180°C fan-forced.

2. Bake the salmon for 12–15 minutes with a light coating of mustard.

3. Toast the wholemeal bread.

4. Smash or slice avocado onto toast.

5. Add the baked salmon (either on the toast or plate-side).

6. Dress rocket leaves with lemon juice and serve fresh.

🔍 Nutritional Profile (Approx.)

• Calories: ~420 kcal

• Protein: ~35g

• Carbohydrates: ~20g

• Fat: ~25g

  • Saturated Fat: ~4g

  • Omega-3s: High (from salmon)

• Fibre: ~7g

🧠 Performance Benefits

Ingredient	Recovery Role
Salmon	Complete protein + omega-3s = muscle repair + anti-inflammation
Avocado	Potassium and monounsaturated fats for muscle and heart health
Wholemeal toast	Complex carbs to support glycogen resynthesis
Rocket + Lemon	Digestive support + antioxidants

🕒 Meal Timing Tip

🕤 Best consumed within 60 minutes post-exercise. This window maximizes muscle protein synthesis and supports faster glycogen replenishment.