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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

Serves 2


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)


  1. Place all ingredients into a food processor/blender and blend until smooth. Add a little bit of water to thin if needed.
  2. Pour into a chilled glass and enjoy.