Post-workout nutrition to support recovery

Post-Workout Nutrition: Refuel, Repair & Rehydrate

After a challenging workout, the right food helps you bounce back. Use these simple guidelines and easy recipes to replenish energy, support muscles and feel ready for the rest of your day.

The role of post-workout nutrition

• Replenishing energy stores: Exercise uses stored carbohydrates; adding quality carbs helps restore energy.
• Supporting muscle maintenance: Protein provides building blocks to maintain and repair muscle tissue.
• A balanced approach: Combining carbohydrates, protein and healthy fats rounds out recovery nutrition.

What to include after a workout

• Carbohydrates: Whole grains, fruits or starchy vegetables.
• Protein: Lean meats, fish, dairy or plant options like legumes and tofu.
• Healthy fats: Avocado, nuts, seeds or olive oil.

3 easy post-workout recipes

1. Berry Protein Smoothie

   Ingredients:

   • 1 cup frozen mixed berries
   • 1 banana
   • 1 cup spinach (optional)
   • 1 scoop protein powder (whey or plant-based)
   • 1 cup almond milk (or preferred milk)
   • 1 Tbsp chia seeds
   • 1 tsp desiccated coconut (optional)

   Instructions:

   1. Blend all ingredients until smooth, adding more milk to reach your preferred consistency.
   2. Pour into a glass and enjoy, or use less milk for a smoothie bowl and top with desiccated coconut.
   

2. Quinoa Salad Bowl

   Ingredients:

   • 1 cup cooked quinoa
   • ½ cup chickpeas (canned or cooked)
   • ½ cup diced cucumber
   • ½ cup cherry tomatoes, halved
   • ¼ avocado, sliced
   • 2 Tbsp feta (optional)
   • Drizzle of olive oil and lemon juice
   • Salt and pepper to taste

   Instructions:

   1. Combine quinoa, chickpeas, cucumber, cherry tomatoes and avocado in a bowl.
   2. Drizzle with olive oil and lemon juice, season, toss gently and top with feta if desired.
   

3. Peanut Butter Banana Toast

   Ingredients:

   • 1 slice whole-grain bread
   • 2 Tbsp natural peanut butter (or almond butter)
   • 1 banana, sliced
   • Drizzle of honey (optional)
   • Sprinkle of cinnamon (optional)

   Instructions:

   1. Toast bread, spread with nut butter, top with banana slices, then add honey and cinnamon if desired.
   

Fueling with smart carbs, quality protein and healthy fats after exercise can help you feel re-energised and support recovery. Try these ideas and adjust portions to your needs.