As we near the end of winter, many of us may be opting to step up our exercise routine and get fitness back on track. A big mistake I see made all too often when increasing exercise is failing to support recovery with adequate nutrition. Refuelling after a workout is critical not only for seeing results but also to prevent fatigue and an insatiable appetite following a workout.
Aim to eat within 30-45mins of exercise, as this is when the body is most sensitive to insulin. A postwork out snack or meal should include a source of protein for muscle repair and also complex carbs to restore glycogen levels.
Here are some quick ideas to eat post workout to keep you feeling energised:
- 1 slice sprouted wholegrain bread with labne/ricotta, grated carrot and sauerkraut
- 2-4 wholegrain crackers with hummus and tomato
- Slice of frittata made using vegetables, cheese and quinoa/grains
- ½ cup cooked wholemeal pasta tossed with 1 tbsp. homemade pesto and 1-2 boiled eggs
- 1 wholegrain wrap topped with avocado, hummus or cheese, tomato, sprouts and seeds
- Brown rice sushi with avocado and tuna/salmon + edamame beans
- Homemade nut and seed bars topped with natural yoghurt for an added protein hit
- ½ cup cooked brown rice topped with 1-2 tbsp. natural yoghurt and diced papaya/berries
- 1/3 cup nut and seed muesli with almond milk and fruit
- Vegan recovery smoothie (see recipe below)
Vegan Recovery Smoothie
1 cup almond milk or coconut water (bottle)
1 tbsp. almond butter
1 tbsp. Virgin coconut oil
2 tbsp. hemp seeds (optional)
2 tsp. chia seeds
¼ tsp. fresh chilli
½ frozen banana
½ cup frozen pineapple (cut up into small chunks)
- Place all ingredients into a food processor/blender and blend until smooth. Add a little bit of water to thin if needed.
- Pour into a chilled glass and enjoy.