Post Exercise Snack Ideas


How can nutrition aid me in my recovery?


How well you recover from activity is determined largely by your post-exercise nutrition.  Eating the wrong foods can lead to a slower recovery. 

Post-exercise nutrition works through the following three ways:
  • Restoration of fluid and electrolytes which were lost through sweating
  • Replacement of muscle fuel (carbohydrate) to allow for faster return to normal energy levels
  • Intake of protein to aid in repair of damaged muscle and to stimulate muscle growth
Remember: not every workout is the same!

Different types of workouts require different types of foods to help you recover after your exercise.  If you've just done a weights session, you'll need to consume more protein to recover effectively than someone who has done a cardio based workout.

For a great post-workout recovery after a strength or TRX session try using a mixture of the following ingredients for a post-workout boost.  As mentioned above, the protein element will help in the repair of damaged muscle and to stimulate muscle growth.  Enjoy!

Recipes to try for natural protein intake:

  • Plain n' simple: 1/2 banana + handful of chia seeds + 1/2 cup strawberries + almond milk + 3 ice cubes
  • Feeling Seedy: Handful of sunflower seeds + handful of chia seeds + banana + honey + cinnamon + almond milk 
  • Going Green: 1/2 cup Broccoli + 1/2 cup blueberries + 1/2 cup Greek yoghurt + milk & honey as needed
  • Good morning: 2 tbs peanut butter + 1/4 cup oats + banana + milk
(if it's underlined, then it's your protein ingredient!)


Coming soon: More nutrition advice on carbs, protein powder, hydration and more.

References: 
www.heartfoundation.org.au/
www.ausport.gov.au/ais/nutrition
www.csiro.au/Outcomes/Health-and-Wellbeing

Please note: It is important to remember that these website are only there to give a general guidelines on nutrition. If you require a diet which is specially tailored to yourself as an individual, we recommend seeing a qualified dietitian.