Here’s the first thing you need to know when it comes to post-workout food and fat loss: It is best to eat something within 30 minutes to an hour after training to replenish your body’s energy stores and repair muscle tissue. After a workout your muscles are depleted of nutrients, specifically carbohydrates and electrolytes such as potassium. The key is to follow up with meals that combine protein, which helps your muscles recover, and carbohydrates, which replenish energy stores. Here is our list of favourite healthy workout meals.

10 best post workout meals

Here’s the first thing you need to know when it comes to post-workout food and fat loss: It is best to eat something within 30 minutes to an hour after training to replenish your body’s energy stores and repair muscle tissue. After a workout your muscles are depleted of nutrients, specifically carbohydrates and electrolytes such as potassium. The key is to follow your workout with meals that combine protein, which helps your muscles recover, and carbohydrates, which replenish energy stores. Here is our list of favourite healthy workout meals.

Liquid meals are easily digested, quickly absorbed and, most of all, convenient. You can easily make the shake at home and take it to the gym. Select your protein powder or bar carefully and look for one provides a mix of protein and carbs. For a shake with a difference, mix whey powder with frozen berries and water. The whey provides the protein; the berries provide the carbs.

Eggs are the best protein source ever. There’s protein in both the yolk and the white of an egg. Orange juice provides plenty of carbs and vitamin C. If you workout in the morning, take a boiled egg and a frozen juice to the gym. The juice will thaw as you exercise and keep the egg cool as well.

Bananas are nature’s perfect post workout food. One large banana contains up to two grams of protein; four grams of fibre; 36 grams of carbohydrates; half a gram of fat; 602 milligrams of potassium and no cholesterol. Eat this with a tub of yoghurt or cottage cheese for a protein hit.

One can of tuna in water provides an 42 grams of protein for under 200 calories. Tuna will also provide niacin, selenium, and Vitamins B6 and B12. Crackers are a great source of carbs. Avoid mayo, and add some fresh lemon juice for taste.

A turkey wrap is a particularly great meal if you work out during your lunch break. It’s got everything in a hand-held package. Wholegrain wraps are loaded with wholesome carbohydrates. Turkey is a lean protein source. Top this with salad and tomatoes for a boost of vitamin C. For a meat-free alternative, hummus is an excellent source of both protein and carbs.

Protein-rich salmon is a packed full of omega-3s, and will keepyou satisfied to avoid snacking. Try pairing salmon with spinach or green beans for vitamins and minerals and sweet potato for slow-burning carbohydrates.

Wholegrain cereals such as mueslis are loaded with protein, carbs and other important vitamins and minerals while milk is an easily digestible and complete source of both casein and whey protein. Add a tablespoon of yoghurt for protein and some fresh berries for micronutrients that help prevent muscle soreness.

Tasty and refreshing, a yogurt-based smoothie provides the essential amino acid required for muscle recovery. Try this recipe: Half a cup of yoghurt, 1 banana, half a cup of skim milk or almond milk, 1 tablespoon of peanut butter for protein, and 1 tsp of ground flax for a dose of omega-3s.

Skinless chicken breast is an excellent source of lean protein. Add some brown rice for fibre and carbs, load up with the vegetables and you’re good to go.

If you are away from a kitchen, dried fruits and nuts are a simple solution. Store a sandwich bag filled with dried fruit and nuts in your gym bag. Nuts provide a dose of protein and fats, and fruits will give you a shot of simple carbohydrates to replenish your muscle glycogen quickly.

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High blood pressure affects 30 percent of Australians. Accredited nutritionist Caitlin Reid tells you how you can manage your levels.

High blood pressure is a major risk factor for coronary heart disease, stroke, heart failure, peripheral vascular disease and renal failure. Alarmingly, 3.7 million Australians over the age of 25 years have high blood pressure. The major causes of high blood pressure including being overweight, excess alcohol consumption, physical inactivity, salt intake, smoking and stress. Here are some lifestyle changes you can make to help you take the pressure down.

Up the fruit and vegetable intake

Most of us could benefit from eating more potassium. Results from the Third National Health and Nutrition Examination Survey in 2001 found that a diet containing eight and a half daily serves of fruits and vegetables (providing 4100mg of potassium), lowered blood pressure by 7.2mmHg systolic and 2.8mmHg diastolic in people diagnosed with high blood pressure, compared to a diet providing only three and a half serves of fruits and vegetables (1700mg of potassium). Make sure you include at least two serves of fruit and five serves of vegetables each day.

Drop the salt

Although the suggested dietary target for sodium is 1600mg per day (or 4g), the average Australian consumes much more than this — about double! Even if you don’t add salt to your food, processed foods like bread, sauces, breakfast cereals, cheese, soups and processed meats contain plenty. In fact, 75 percent of the salt we eat is already in the food we eat.

Reducing your salt intake can reduce blood pressure by 2 to 8mmHg. Cut back on the salt you eat by looking for products that are reduced salt, low salt or contain no added salt and flavour your meals with herbs and spices instead of salt.

Limit the amount of alcohol you drink

Excessive alcohol intake can raise blood pressure to unhealthy levels. In fact, research shows that heavy drinkers who cut back to moderate drinking levels can lower their systolic blood pressure by up to 4mmHg and their diastolic blood pressure by up to 2mmHg. Limit alcohol consumption to no more than two standard drinks per day.

Reduce your stress

Stressful situations causes a surge in hormones that temporarily increase blood pressure by causing the heart to beat faster and the blood vessels to narrow. However more research is needed to determine whether this can result in long-term elevations in blood pressure levels.

It may be that other behaviours linked to stress such as overeating, drinking alcohol and poor sleep habits cause high blood pressure. While reducing stress might not directly lower blood pressure over the long term, managing stress can improve your health and lead to behaviour change. Yoga, meditation and exercise are all great ways to destress.

Include low-fat dairy products

You might be surprised to hear this, but low-fat dairy can have a positive affect on blood pressure. In a Harvard study of nearly 29,000 US women aged 45 or older, it was found that those who consumed at least two serves of dairy per day were 11 percent less likely to have high blood pressure than women who ate less than one daily serve of dairy. The nutrient in dairy thought to produce this positive effect against hypertension is thought to be calcium. Include three serves of low-fat dairy every day.

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