When the 18th-century British Earl of Sandwich asked his servants to bring him a piece of meat held between two slices of bread, he definitely stumbled onto something. Not only, as legend has it, did he invent the sandwich, he also inadvertently requested the ideal post-workout meal—a simple combination of protein and carbohydrates, which research shows spurs greater muscle growth than protein alone.

But with a little knowledge (and some condiments—come on, Earl!) you can make this portable muscle meal even more effective.

Reach for these easy-to-prepare recipes to turn steak, lamb, chicken—and even an old can of cranberry sauce—into a gourmet meal fit for a king. Or at least an earl—whatever that is.