High Protein Fruit Salad: The Ultimate Runner’s Recovery Fuel
Runners need meals that recover muscles, replenish energy, and taste great. High Protein Fruit Salad delivers all three—packed with quinoa’s complete protein, antioxidant-rich berries, and crunchy almonds. Ready in 30 minutes, this dish is perfect for post-run refueling or a grab-and-go snack. Let’s get mixing!
Why This High Protein Fruit Salad Works for Runners
- Muscle Repair: Quinoa and almonds provide 8g of protein per serving to rebuild tired muscles.
- Quick Energy: Natural sugars from berries and cherries restore glycogen stores fast.
- Fight Inflammation: Anthocyanins in blueberries and strawberries reduce post-run soreness.
- Gluten-Free & Vegan: Fits most dietary needs without sacrificing flavor.
Eat within 30–60 minutes post-run for optimal recovery or as a mid-day snack to curb cravings.
High Protein Fruit Salad Recipe
Prep Time: 15 mins | Cook Time: 15 mins | Servings: 4 | Cuisine: American | Course: Snack/Post-Workout
Ingredients
- ¾ cup uncooked quinoa (or 1.5 cups cooked)
- 2 cups sliced strawberries
- 2 cups blueberries
- 1 cup pitted sweet cherries, sliced
- ½ cup raw almonds, roughly chopped
- 2 tbsp pure maple syrup
- 1 tsp balsamic vinegar
- 1 tbsp fresh lime juice
- 1 pinch kosher salt
Step-by-Step Instructions
- Cook Quinoa: Rinse quinoa under cold water. Add to a saucepan with 1.5 cups water. Bring to a boil, then simmer covered for 12–15 minutes until fluffy. Let cool slightly.
- Prep Fruit: Wash and slice strawberries, cherries, and blueberries. Add to a large bowl.
- Make Dressing: In a small jar, shake maple syrup, balsamic vinegar, lime juice, and salt. Taste—add another tsp of syrup if too tart.
- Combine: Fluff quinoa with a fork and gently mix with fruit. Drizzle dressing and toss. Top with almonds.
- Serve: Enjoy immediately, or refrigerate for up to 2 days (store almonds separately to keep crunchy).
Nutrition Facts (Per Serving)
- Calories: 310
- Protein: 8g | Carbs: 52g | Fiber: 9g | Fat: 10g
- Key Nutrients: Vitamin C (80% DV), Vitamin E (15% DV), Iron (20% DV), Magnesium (25% DV)
Equipment Needed
- Medium saucepan with lid
- Mixing bowls (1 large, 1 small)
- Sharp knife + cutting board
- Jar with lid (for dressing)
When to Eat This High Protein Fruit Salad
- Post-Run Recovery: Pair with a glass of water to rehydrate and maximize nutrient absorption.
- Pre-Run Snack: Eat 1–2 hours before a short run for light, energizing carbs.
- Meal Prep: Portion into containers for weekday snacks—add a scoop of Greek yogurt for extra protein.
Customize Your High Protein Fruit Salad
- Swap Fruits: Use mango or pineapple for tropical vibes (adds vitamin A).
- Boost Protein: Stir in chia seeds or vanilla protein powder.
- Reduce Sugar: Substitute maple syrup with mashed ripe banana.
FAQ's
What makes a fruit salad high in protein?
A fruit salad becomes high in protein by incorporating protein-rich ingredients like cooked quinoa, nuts such as almonds, or seeds. Adding Greek yogurt or a scoop of protein powder can further boost the protein content, making it an excellent option for muscle recovery and satiety.
Is high protein fruit salad beneficial for post-workout recovery?
Yes, a high protein fruit salad is highly beneficial for post-workout recovery. The combination of natural sugars from fruits quickly replenishes glycogen stores, while the protein from ingredients like quinoa and almonds aids in muscle repair and growth after exercise.
Can I prepare high protein fruit salad ahead of time for meal prep?
Absolutely, you can prepare high protein fruit salad for meal prep. To maintain freshness and texture, store the dressed fruit salad in an airtight container in the refrigerator for up to two days. For best results, add crunchy elements like almonds just before serving.
What are some ways to customize a high protein fruit salad?
To customize your high protein fruit salad, you can swap fruits based on seasonal availability or preference, like mango or pineapple. Boost protein further with chia seeds or a scoop of vanilla protein powder. For a lower sugar option, use mashed ripe banana instead of maple syrup.
How does quinoa contribute to a high protein fruit salad?
Quinoa significantly contributes to a high protein fruit salad by providing a complete plant-based protein source, essential for muscle repair and overall body function. Its fluffy texture also adds a satisfying element to the salad, complementing the fresh fruits and nuts.
Final Lap
High Protein Fruit Salad is more than a snack—it’s a recovery tool. With its balance of carbs, plant-based protein, and inflammation-fighting antioxidants, it’s a smart choice for runners who want to train harder and recover faster. Whip up a batch today, and fuel your next run with nature’s candy!
Run strong, recover smarter, and eat the rainbow! 🏃♂️🍓
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