So, you have eaten your pre-workout meal, worked hard in class and now you're showered, recovered and ready to eat. But what and when?
There are some basic things you can do when it comes to post-workout nutrition to maximise on your training session without making it overly complicated.
Keep it simple, stupid.
While there’s a lot of chat about nutrient timings, post-workout eating windows etc and this will be applicable to some, it’s the 1% difference when you might not have the 99% down.
Your aim:
Refuel to recover
Eat within 30 mins to 2 hours from finishing your workout
Prioritise protein and carbohydrates
Here’s some guidance on how to fill up the tank.
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6am Session = 8am Breakfast
Your first chance to get some protein in.
A lot of people struggle to get protein in throughout the day, so this is your chance to get ahead of the game to keep you feeling full and aiding recovery after your workout. This is especially true if you have trained fasted first thing, or even if you’ve trained the night before – you’re still recovering – so make this a priority.
IDEAS
MEAL | PROTEIN | CALORIES |
Bagel, 3 eggs and ½ can baked beans | 40g | 542kcal |
225g Skyr yoghurt, 30g granola and handful of berries | 31g | 395kcal |
50g oats, 100ml semi skimmed milk, 1 scoop protein powder and handful of berries | 38g | 392kcal |
Ready to drink protein shake and medium banana | 27g | 344kcal |
12pm Session = 2pm Lunch
Another chance to maintain your protein feeding throughout the day to keep you satisfied and managing those mid-afternoon cravings.
MEAL | PROTEIN | CALORIES |
90g cooked chicken, 1 tortilla wrap, ½ avocado, lettuce and 1 tbsp light mayo | 32g | 428kcal |
75g cooked chicken, ½ packet cooked puy lentils, lettuce, cucumber, tomatoes and 1 tbsp light dressing | 36g | 345kcal |
120g pea pasta, 50g garden peas, 1 tbsp cream cheese and 1 tbsp light pesto | 31g | 533kcal |
5pm Session = 7pm Dinner
Dinner is not usually a struggle for people. But it’s important to have simple recipes to quick cook, batch cook or heat up to ensure you eat well after a long day and a hard class!
You don’t need a huge number of recipes but some you can switch out ingredients to keep it tasty and varied through the week.
IDEAS
MEAL | PROTEIN | CALORIES |
1 medium chicken breast, 1 egg, 125g basmati rice, 2 handfuls mixed veg, 1 tbsp soy sauce, siracha for drizzle | 47g | 574kcal |
150g quorn mince, 100g kidney beans, 1 tin of tomatoes, Mexican spice mix, red peppers, onion and 100g quinoa | 43g | 689kcal |
1 “Gym Kitchen” Ready meal | 34g | 384kcal |
A Quick note on Convenience Foods
While prepping in advance and eating fresh cooked, whole foods are great, it's not always possible. Convenience is a big thing for people so don’t shy away from some protein shakes, bars and balanced ready meals. The market in these is growing and there are fantastic options to choose from so have these in your back pocket if you need.
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