• Monique Jephcote

Post-training recipe ideas

Updated: Apr 13, 2019

Carbohydrates AND protein are important AFTER exercise (as is hydration).

Recovery encompasses a complex range of processes that include:

- Refueling the muscle and liver glycogen (carbohydrate) stores

- Replacing the fluid and electrolytes lost in sweat

- Manufacturing new muscle protein, red blood cells and other cellular components as part of the repair and adaptation process

- Allowing the immune system to handle the damage and challenges caused by the exercise bout

Post-training recipe ideas (within 30-60 minutes of exercise):

- Yoghurt with fruit

- 600ml milk (or flavoured milk)

- Baked beans on toast

- Multi grain toast with 1-2 hard boiled eggs

- Multi-grain roll with meat and piece of fruit

- Crumpets/multi-grain toast with peanut butter and 250ml milk

- Multi grain toast with peanut butter and sliced banana

- Chicken with a baked sweet potato and sautéed spinach

- A protein rich smoothie (with 1 scoop of protein and a cup of vegetables and a cup of fruit)

- Veggie omelette with ½ cup of roasted potatoes

- Whole wheat pita stuffed with grilled veggies/meat and 2 tablespoons of hommus

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