Tasty and Effective – Set Meal to Support Regeneration

Product Information

Nutrition plays a particularly important role in regeneration. After an exhausting training, carbohydrate reserves are exhausted and should be refilled within two to three hours. In this time frame, musculature can absorb carbohydrates faster and more effectively. In order to reasonably fasten up the process of regeneration and support muscle strengthening, you should include foods in your diet that contain potassium, proteins and carbohydrates. We compiled a small meal which supports phases of regeneration.

Appetizer: Creamy pea soup (4 persons)


  • 2.6 pounds peas (fresh in pods or frozen)
  • 2 cloves of garlic
  • 3 onions
  • 2 tea spoons oil
  • 1.65 pounds instant vegetable stock
  • 7 oz. low-fat milk
  • 3 table spoons lemon juice
  • Salt/ pepper


1. Peel peas out of pods or let them thaw out. Peel onions and garlic; finely chop them and fry in hot oil. Add peas and spice it. Then add vegetable stock and lemon juice. Let it boil for about 10 minutes.

2. Remove half of the peas. Puree the other half in the stock. Finally, add milk, the other peas, and let it boil briefly.

Main dish: Vegetarian meal (4 persons)


  • 3.52 oz. wheat flour
  • 2.81 oz. spelt flour
  • 4 eggs
  • 3.52 oz. butter
  • 4.4 oz. low-fat quark
  • 1 bunch soup vegetables
  • 1 sweet pepper
  • 1 clove of garlic
  • 2 tea spoons oil
  • 1 bunch chives
  • 14 oz. yoghurt
  • Salt/ pepper


1. Knead flour, 1 egg, butter and quark in one dough and cool it for about 30 minutes.

2. Dice vegetables and chop garlic. Fry in hot oil, spice it and let it cook for about 5 minutes. Cut chives in small pieces and mix with yoghurt and 3 eggs. Add vegetables. Spice again.

3. Stretch the dough and put it in a cooking form. Put vegetables on it. Bake it in the pre-heated oven at 200 degrees for about 40-50 minutes.

Dessert: Lemon quark with walnuts (4 persons)


  • 4 lemons
  • 1.3 pounds low-fat quark
  • 6 walnuts
  • 8 table spoons maple syrup
  • 3.5 oz. low-fat milk


1. Wash lemons. Cut two lemons in half and squeeze out the juice. Take the other two and peel them, cut the peel in thin stripes. Squeeze also the two peeled lemons.

2. Stir quark, lemon juice, lemon peel, maple syrup and milk until it is creamy. Eat it with lemon pieces and walnuts – either put on top or stirred in.

(Foto by Ariwasabi – Fotolia.com)