AI Post-Workout Protein Bowl: 45g Protein for Maximum Recovery
An AI-engineered post-workout bowl designed to maximize muscle protein synthesis with the optimal 3:1 carb-to-protein ratio.
10m
Prep
15m
Cook
580
Calories
65g
Net Carbs
45g
Protein
45g
Protein
65g
Carbs
12g
Fat
6g
Fiber
Heumin Satiety Score
SCR = (Protein + Fiber) / Calories × 100
This recipe scores 9.2 on our Recovery Index (RI = Leucine × Glycemic Load / Time to Digest), making it ideal for the 30-minute anabolic window.
AI-Powered Adjustments
Customize this recipe to match your goals
8Ingredients
Servings: 1
- 200g grilled chicken breast
- 150g jasmine rice, cooked
- 100g sweet potato, cubed and roasted
- 1 cup steamed broccoli
- 2 tbsp teriyaki sauce
- 1 tbsp sesame seeds
- 1/2 avocado, sliced
- Salt and pepper to taste
Related Resources
Instructions
Cook jasmine rice according to package instructions.
Roast sweet potato cubes at 400°F for 20 minutes.
Grill chicken breast seasoned with salt and pepper for 6-7 minutes per side.
Steam broccoli until tender-crisp, about 4 minutes.
Slice chicken and arrange all components in a bowl.
Drizzle with teriyaki sauce and top with sesame seeds and avocado.
Why AI Chose These Ingredients
The AI selected jasmine rice for its high glycemic index (89), which rapidly replenishes muscle glycogen. Combined with 45g of complete protein from chicken, this triggers maximum mTOR activation for muscle repair.
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