You push yourself in every training session, always going the extra mile. Because you know: real progress comes from consistency and dedication. But then there’s that constant question—are you eating well enough to support all your hard work?
After an intense workout, you know you need to replenish with enough protein, carbs, and fats (preferably high-quality ones). But let’s be honest—just like even the best athletes, you often don’t have the energy left to prepare a proper meal. And pulling out yet another frozen meal of broccoli, chicken, and rice? Yeah… not exactly exciting. One thing’s for sure: nutrition can be the difference between stagnation and progress, but how do you fuel your body properly without making it a full-time job? Simple—by choosing ready-made sports meals that are both incredibly nutritious and fresh.
At Who Ayam, we understand what it takes to reach your fitness goals. That’s why we’ve put together this guide with essential insights into sports nutrition, helping you optimize your performance and recovery. You’ll also see exactly why our meals are perfect for muscle recovery and athletic performance.
Ready-made sports meals
Healthy meal after working out
After an intense workout, your body needs specific nutrients to recover optimally and grow stronger. Proteins play a central role as the building blocks for muscle repair and growth. A mix of different protein sources ensures a complete amino acid profile that your body can fully utilize. Depending on your gender and daily activity level, you need 1 to 2.2 grams of protein per kilogram of body weight to properly fuel your muscles.
Check Who Ayam’s menu to see how much protein you’re getting per meal and how to balance your macros if needed. Not sure what works best for you? Visit our store or give us a call—we’re happy to provide personalized meal advice!
Carbohydrates are just as crucial post-workout. They help replenish glycogen stores and promote amino acid absorption into the muscles. Electrolytes also deserve attention, as they are lost through sweat during exercise. Minerals like sodium, potassium, and magnesium are essential for muscle function and hydration. Plus, anti-inflammatory nutrients can help reduce exercise-induced inflammation, leading to faster recovery.
Luckily, our meals contain a perfect balance of all these essentials, because we believe in fueling a healthy body with well-balanced nutrition. Hungry but no time to cook?
Order now via Thuisbezorgd!
Best nutrition for muscle growth
An optimal sports meal is more than just a mix of macros—it’s a carefully curated combination of nutrients that work together synergistically. Protein forms the foundation for muscle recovery and growth. Complete protein sources contain all essential amino acids that the body cannot produce on its own. These amino acids are crucial for various physiological processes, including muscle protein synthesis and immune function.
The timing of protein intake also matters—studies show that consuming protein evenly throughout the day is most effective for muscle building.
Check out the protein content per meal here!
Nutrition for muscle recovery
Carbohydrates are the primary energy source during training and play a crucial role in recovery. Complex carbohydrates provide long-lasting energy and help replenish glycogen stores. The glycemic index of carbohydrates determines how quickly they are absorbed—a mix of fast and slow carbohydrates can be beneficial, depending on the timing of your workout.
Healthy fats are essential for hormonal function and inflammation regulation. Omega-3 fatty acids have anti-inflammatory properties that can aid in muscle recovery.
Micronutrients from vegetables and fruits support various aspects of athletic performance and recovery.
Check out the carbohydrate content per meal here!
High-protein meals
To truly support you as an athlete, Who Ayam has calculated the macronutrient breakdown for each meal. This way, you know exactly how much protein, fats, and carbohydrates you’re getting per serving—and how much you have left for the rest of the day.
Protein-rich meals contribute to several key processes in an athlete’s body. First, proteins stimulate muscle protein synthesis—the process of building new muscle proteins. This is essential for both recovery and adaptation after training.
The quality of protein is determined by its amino acid composition and digestibility. Complete protein sources contain all essential amino acids in the right proportions. Particularly important are the Branched-Chain Amino Acids (BCAAs)—leucine, isoleucine, and valine. These play a crucial role in stimulating muscle protein synthesis and reducing muscle breakdown during training.
Nutritional advice for strength training: the basics
In addition to their role in muscle building, proteins are also crucial for the immune system. Intense training can temporarily suppress immunity, and adequate protein intake helps maintain a strong defense.
Besides protein, other key nutrients are essential in a high-protein meal. Carbohydrates aid in the absorption of amino acids into the muscles, while healthy fats help regulate inflammatory processes.
Try our meals now on Thuisbezorgd!
Home-delivered sports meals
Try Our Favorite Sports Meals, Designed for Your Performance
Developed for athletes, perfect for muscle building. And good news for those too tired to stop by—we deliver sports meals to your door. Just like the rest of our menu:
Crispy Spice Bowl
High in protein, ideal for muscle recovery after an intense workout. Packed with broccoli, spinach, tomato, and edamame, this dish is not only nutritious but also delicious.
Protein Kick Bowl
Boosts energy levels and supports bone health. A perfect mix of vegetables and protein, giving your body exactly what it needs.
Harissa Hug Wrap
Rich in antioxidants and healthy fats, perfect for recovery. This wrap combines bell peppers, tomatoes, and pistachios for a powerful flavor experience.
Our meals are designed with your goals in mind. They not only help you perform better, but also let you enjoy healthy, delicious food. Every bite is a step closer to your ultimate fitness goals!
Order now for home delivery!
Best Nutrition for Muscle Recovery
Muscle recovery is a complex process that requires optimal nutrition. Immediately after training, the body enters a catabolic state, where muscle tissue is damaged, and energy stores are depleted. The right nutrients can reverse this process and stimulate anabolic processes for recovery and growth.
The recovery process starts with replenishing glycogen stores. Carbohydrates are essential for this and are best absorbed in combination with proteins. This combination also stimulates the insulin response, which enhances nutrient uptake into the muscles.
Want to know how many carbohydrates and proteins are in our meals? Check out our menu or order now via Thuisbezorgd!
More detailed nutritional advice
powertraining
Anti-inflammatory nutrients can help manage the inflammatory response that occurs after intense training. Antioxidants from vegetables and fruits protect cells from oxidative stress.
Hydration is crucial for optimal recovery—water is essential for all metabolic processes and nutrient transport. Electrolytes play a key role in maintaining fluid balance and muscle function.
Micronutrients like magnesium, zinc, and B vitamins support various aspects of the recovery process. Additionally, adequate rest and sleep are just as important as nutrition for optimal recovery. The right food choices can influence sleep quality, further enhancing the muscle repair process.
By balancing these factors, you create the optimal conditions for muscle recovery and adaptation.
Pre-workout meal and post-workout meal
An effective sports meal is tailored to your body’s needs.
Pre-Workout Meals: Fuel for Energy & Endurance
Pre-workout meals focus on quick energy and sustained strength. Opt for complex carbohydrates like oatmeal or potatoes, paired with a light protein source for a steady energy supply.
Post-Workout Meals: Recovery & Muscle Growth
After your workout, it’s all about recovery. Post-workout meals should be rich in high-quality proteins and carbohydrates to support muscle repair and glycogen replenishment.
Try a nutrient-packed fusion bowl with extra Javanese chicken and fresh vegetables like green beans, carrots, spinach, and broccoli.
Or go for a protein-rich smoothie with banana, spinach, oats, and an extra scoop of protein powder.
No time to cook? Order via Thuisbezorgd!
Hydration remains essential—ensure you drink enough water, supplemented with electrolytes to restore fluid balance.
Sportmaaltijden bezorgen (of takeaway): Utrecht heeft de oplossing
Ontdek het gemak van gezond, eiwitrijk eten (en spiermassa) met Who Ayam. Bestel direct via Thuisbezorgd of kom langs in onze winkel in Utrecht (nabij station Hoog Catherijne) voor persoonlijk maaltijdadvies.
Onze locatie
Smakkelaarshoek 20
3511EC Utrecht
Tue – Fri:
11:00 – 19:30
Sat – Sun:
16:00 – 20:00