When it comes to choosing the best post-workout snack or meal, there is no one “best” option or “one size (option) fits all” approach and recovery strategies should be individualised based on workload, body size, type and duration of the training just completed, goals related to body composition and personal preferences.

However, there are some main goals that all recovery snacks or meals should have. These include:

  • Appropriately refuel glycogen stores and rehydrate the body
  • Promote muscle repair and growth
  • Optimise adaptation from the training session
  • Support the immune system

The focus should be on the composition of the snack or meal when it comes to macronutrients (protein, carbohydrates and fats), fluid and electrolytes. A general rule of thumb according to the latest sports nutrition guidelines when it comes to carbohydrate intake post-exercise, is to consume 1.2g/kg of body mass per hour for the first four hours (e.g. 85g carbohydrate for a 70kg person). The greatest benefits are seen when paired with protein and consumed within 30-45 minutes after completing your work-out/exercise. This immediate delivery not only helps with the replenishment of glycogen stores in the muscle but may also have a positive effect on the immune system as it helps down-regulate the hormonal stress response.

When it comes to protein requirements, consuming essential amino acids is essential for promotion of muscle protein synthesis and critical for muscle recovery and adaptation. The general recommendation is to consume 20-30g of protein (or an equivalent of 9g of essential amino acids if you’re supplementing) with each meal and snack over the course of the whole day.

Some top picks for post-workout snacks or meals include:

  • A protein shake/smoothie – protein powder with the addition of milk or milk alternative (e.g. almond milk, coconut milk etc.) and fruit
  • 2 boiled eggs + banana
  • Small tin of tuna on wholemeal 2 x rice cakes
  • Seasonal fruit salad topped with Greek yoghurt
  • Small tub (200g) Greek yoghurt + teaspoon of chia seeds and a sprinkle of nuts
  • Lean chicken and wholemeal salad roll
  • Small tin of tuna and 1 cup cooked quinoa
  • Buckwheat thins with natural peanut butter (or other nut butter) + banana
  • Hummus and 1 wholemeal pita bread
  • 1 small bowel lean mince Bolognese + and pasta
  • 1 cup ricotta mixed with 1 teaspoon honey + sprinkle of cinnamon, served with cut up apple pieces