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
准备
15m
烹饪
580
热量
65g
净碳水
45g
蛋白质
45g
蛋白质
65g
碳水化合物
12g
脂肪
6g
膳食纤维
Heumin饱腹感评分
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.
8食材
份量
- 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
制作步骤
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.
AI为什么选择这些食材
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.
