- 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