Post Long Run Recovery Nutrition
Log these numbers in NYUS. NYUS builds a workout plan and an Indian-food diet plan from your goal, body, schedule and food preferences.
Try NYUS free on Android🎯 Glycogen + Muscle Repair🍽️ Continental🥗 Non_veg🔥 2800 kcal💪 140g protein
About this meal
| Day | Meal | Dish | Portion | kcal | Macros (P/C/F) |
|---|---|---|---|---|---|
| 1 | 0:30 post | Chocolate milk + banana | 500 ml + 1 | 420 | 22/72/8 |
| 1 | Brunch | Eggs, sourdough, avocado, OJ | 3 + 80 g + 1/2 + 250 ml | 680 | 28/72/30 |
| 1 | Snack | Greek yogurt + granola + berries | 200 g + 60 g | 380 | 22/52/8 |
| 1 | Dinner | Salmon, jasmine rice, roasted veg | 180 g + 250 g + 200 g | 820 | 42/96/22 |
| 1 | Pre-bed | Casein + tart cherry juice | 30 g + 240 ml | 280 | 28/40/2 |
| 2 | Breakfast | Oats, milk, berries, almond butter | 100 g + 300 ml | 580 | 22/82/18 |
| 2 | Lunch | Chicken bowl, quinoa, sweet potato, slaw | 150 g + 200 g + 150 g | 720 | 48/82/16 |
| 2 | Snack | Rice cakes + honey + cottage cheese | 4 + 30 g + 150 g | 380 | 24/56/4 |
| 2 | Dinner | Pasta bolognese + parm + side salad | 120 g dry + 150 g sauce | 780 | 38/96/20 |
| 2 | Pre-bed | Skyr + cinnamon + walnuts | 200 g + 20 |
Why these macros matter
Hitting 140g of protein at 2800 kcal makes this an easy win for glycogen + muscle repair. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.