Refuelling after exercise is crucial to aid muscle recovery, replenish glycogen (carbohydrate) stores, and prepare your body for the next workout. A combination of protein and carbohydrates is key – and for extra credit adding omega-3 and antioxidant-rich foods, can accelerate your recovery. Whether you’re heading to work after an early morning session or need a quick bite on the move, these Good Food recipes offer both convenience and nutrition.
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Brunch options:
1. Protein overnight oats
These oats are prepared the night before, combining protein powder, oats, milk, berries, chia seeds and peanut butter. They’re a perfect grab-and-go breakfast, providing sustained energy and aiding muscle repair.
2. Easy protein pancakes
Made with eggs, oats, milk and protein powder, these pancakes are a delicious way to boost your protein intake post-workout. Top with nut butter or fruit for added nutrients.
3. Breakfast hash
Built around a base of potatoes for carbohydrate replenishment, this quick and easy dish is packed with protein and antioxidants, making it an excellent choice for muscle recovery.
Lunch options:
4. Spicy Cajun chicken quinoa
A protein-packed meal featuring quinoa and Cajun-spiced chicken, providing essential amino acids and fuel for recovery.
5. Fresh salmon with Thai noodle salad
A nutritious combination of omega-3-rich salmon and noodles, offering a balance of healthy fats and carbohydrates to replenish energy stores.
6. Vegan chickpea curry jacket potatoes
Get some protein into a vegan diet with this tasty chickpea curry jacket. It’s an easy post-workout filling lunch that packs a lot of flavour, plant-based protein and carbohydrates for energy replenishment.
Dinner options:
7. Homemade burger with sweet potato wedges
This homemade burger and sweet potato wedges recipe is a nutritious post-workout “fakeaway” that supports recovery with high-quality, lean protein for muscle repair and slow releasing fuel to restore energy. It’s a healthier alternative to a takeaway, providing essential nutrients without compromising on taste or satisfaction.
8. Grilled mackerel with harissa and coriander couscous
Mackerel is an excellent source of omega-3 fatty acids and high-quality protein, both crucial for muscle repair and reducing inflammation after workouts. Paired with roasted vegetables and a serving of couscous, this meal offers a balanced combination of healthy fats, protein and carbohydrates.
9. Halloumi with lemony lentils, chickpeas and beets
A great post-workout dinner, offering protein from halloumi and chickpeas for muscle repair. The lentils provide fuel to replenish glycogen stores, while beets add antioxidants to reduce inflammation. The lemony dressing also offers vitamin C, supporting recovery.
10. Amatriciana chicken traybake
Combining lean protein from chicken and with fuel from potatoes, this dish is rich in fibre and antioxidants, supporting muscle recovery and reducing inflammation. It’s also quick to prepare, making it a convenient option for replenishing energy stores after exercise.
Incorporating these meals into your post-workout routine can help optimise recovery and maintain energy levels throughout the day. Choose options that suit your schedule and preferences to stay consistent with your nutrition goals.
INTRA Performance Group, a nutrition-first consultancy supporting elite performers across Europe and the US, is founded by James Collins. Their work spans five Olympic Games with Team GB athletes and leading football organisations including Arsenal, Chelsea, England, France, UEFA and the Women’s Super League. INTRA is also prominent in the entertainment industry, advising Oscar-winning actors and headline musicians.
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