The Ideal Post Workout Meal

If you’re anything like us, after a workout all you want to do is eat ALLLL the food.

It’s easy to slip into a habit of heading home after a session and going for the most convenient option, or one that curves your hunger pangs, but it may not necessarily be the optimal meal for recovery & maximising your adaptations from the THP session you just completed.

When creating the perfect post workout meal you want to replace the amino acids and glycogen utilised and lost during the workout.

Having said that, I’ll attend to the elephant in the room: Nutri-grain is unfortunately not the iron-man food or the answer you may have been hoping for. Sorry!

Kicking off the ideal re-feed, you want to increase protein synthesis and regeneration of muscle tissue for growth & repair through rich protein and carbohydrate sources.

Here are a couple of great post workout meals you could try!


Protein Smoothie

1 Banana + 1 C Berries + 1/3C Oats + 1 Scoop of Protein whey OR Vegan (chocolate is key) + Cinnamon (because why the hell not?)
Throw it all in a blender with some ice & water.
Ka-pow! Simple.

Simple smoothie that is blitzed in seconds, easy to consume and a tasty on the run/commute-friendly meal.
The protein from the powder adds flavour and is quicker absorbed that solid forms of protein. Great if you’re time poor.

Omlette/AKA Scramble

1-2 C of anything green (vegetables) + 1 Tomato + 2 whole Eggs + 2 egg whites + Spices of choice. For extra carbohydrate add sweet potato to the combo or toast up wholegrain/seedy bread to serve.
Cook the greens up in the pan first then add the eggs & tomato to the pan.
Flip it and reverse it and cross your fingers you still have an omelette.. If it becomes scramble, don’t worry, you’re just like the rest of us untalented home cooks.

A delicious way to get the veggies in, for me I say you can never over-do the greens, so go crazy with bulking up your plate with green vegetables.
It also might look like a massive meal, however it’s actually quite low on calories so make sure you bulk it up with the veggies or Wholegrain/seedy bread to serve.

Proats / Overnight Oats

1/2 C Oats + 1 scoop protein (whey/pea/brown rice) + 1/2 C Almond milk + Berries + Cinnamon (always).
Mix all together and throw in some peanut butter if your feeling wild.

Delicious, easy and convenient. You can make this exact recipe the night before, store it in the fridge for an even more convenient post workout breaky.

Post workout meals definitely do not need to be chicken, rice & broccoli as that can get very bland very quick for some.

Try these recipes and let us know what you think after your next HIIT Project workout!