This dish is a powerful Post-Training Refuel meal. After an intense session, your body enters a prime anabolic window where it actively seeks protein to repair muscle tissue and carbohydrates to restore depleted glycogen. By pairing lean 5% beef patties with ciabatta rolls and a sharp horseradish sauce, we create a meal that balances High-Quality Protein, Accessible Carbohydrates, and Neuromuscular Stimulation to accelerate recovery without unnecessary fatigue.
Serves: 1 | Prep time: 8 mins | Cook time: 12 mins
The Ingredients
• 150 g High-Quality 5% Mince Beef: A dense source of complete protein and iron, essential for muscle repair and oxygen transport after training.
• 1 Ciabatta Bread Roll: Provides fast-digesting carbohydrates to replenish glycogen while remaining light on the gut.
• 1 Slice Mild Cheddar Cheese: Adds calcium and fats to support neuromuscular signaling and satiety.
• 1 Tablespoon Horseradish Sauce: Sharp, sinus-clearing flavour that stimulates appetite and digestion without added sugars.
• Optional: Rocket or spinach for added micronutrients and circulation support.
The Method
1. The Patty:
Form the mince beef into a compact patty. Cook in a hot pan or grill for 3–4 minutes per side. This quick, high-heat method preserves amino acid integrity while developing flavour.
2. The Bread:
While the beef cooks, slice the ciabatta roll. You may keep it fresh for rapid digestion, or lightly toast it in a dry pan or under the grill until just crisp on the surface. This improves texture and slightly slows carbohydrate release, supporting more stable post-training energy.
3. The Assembly:
Spread the horseradish sauce directly onto the base of the ciabatta and add the cheddar slices. Add optional greens, place the cheesy patty on top, and close with the upper half of the roll.
4. The Finish:
Press gently, rest for 30 seconds, then serve immediately while warm.
The Performance Sidebar: Why it Works
• Protein Priority: Lean beef delivers leucine and creatine—key drivers of muscle protein synthesis and strength adaptation.
• Smart Carbs: Ciabatta restores glycogen efficiently without excessive fiber that could slow recovery digestion.
• Neural Stimulation: Horseradish activates sensory pathways, increasing salivation and digestive enzyme release post-effort.
The Athlete’s Shortcut
If recovery demands are high, add a second patty or an extra slice of cheddar. This raises total protein and calorie intake without increasing meal volume—ideal after heavy strength or sprint sessions.
EKAITZ SAIES 
Leave a comment