Studies show that proper nutrient timing can benefit workout recovery, muscle growth, athletic potential and body composition. Here, accredited sports dietitian, Jessica Spendlove shares her top post-workout meals.

 

 

Breakfast

• Poached eggs with grilled ham off the bone, avocado and two slices of wholegrain or spelt toast.
• 200 grams of Greek yoghurt (Chobani) with half or one cup of oats, and some berries and sliced almonds.
• A breakfast smoothie consisting of your milk of choice, a couple of scoops of Greek yoghurt, a frozen banana, sprinkle of cinnamon and half a cup of oats.

Dinner

• Between 150-200 grams of salmon or chicken with 200 grams of sweet potato and as many steamed greens as you like.
• Between 150-200 gram of lean protein with one cup of brown rice and a side salad.

Snacks

• A frozen fruit smoothie with your milk of choice, nut butter and Greek yoghurt.
• 200 grams of Greek yoghurt with sliced fruit and nuts.
• A protein shake made with a base of your choice (water, coconut water or milk) and a piece of fruit to provide fibre.

NEXT: Not sure what protein to go for? Read all about them here.

 

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