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.

Accredited nutritionist Caitlin Reid’s top tips to tame your sweet tooth.