The importance of post workout nutrition cannot be stressed enough, whether you are a high level elite athlete or someone who enjoys the odd Zumba class. The body responds to nutrients differently at different times, depending on intensity of exercise it is exposed to.

By consuming both protein and carbohydrates post workout you improve not only overall recovery but also your body composition and performance. Post workout nutrition requires two things, protein & carbohydrates.

  • Protein to aid in protein synthesis (rebuilding muscle)
  • Carbohydrates to help replace muscle glycogen (replenishing energy)

The benefits of good post-workout nutrition include:

  • Improved recovery
  • Less muscle soreness
  • Increased ability to build muscle
  • Improved ability to utilize body fat

Good protein sources:

Aim for lean cuts of meat

  • Lean beef mince
  • Ostrich mince
  • Beef Sirloin
  • Beef Fillet
  • Lean bacon
  • Fish: tuna, salmon, white fish like hake
  • Eggs
  • Cottage cheese, yogurt

Good carbohydrate sources:

  • Oats
  • Whole wheat bread, rye bread
  • Rice cakes, multigrain crackers like Provita
  • White rice/brown rice/ quinoa/ couscous
  • Pasta
  • Sweet potato
  • Fruit (great post workout as sugars will enhance the role of insulin in transporting nutrients into cells)