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Look toned and feel strong with the top five post-workout recovery foods to reset your body, writes nutritionist Diana Robinson.

Protein

After intense training, your body naturally enters a catabolic (muscle breakdown) state. Eating protein five to 15 minutes after working out will facilitate protein synthesis – a protein isolate in liquid form will be transported and absorbed by muscles the quickest. Want fat loss as well as muscle toning? Take a branched chain amino acid (BCAA) supplement, containing valine, leucine, and isoleucine, which will specifically assist in strength, endurance, and recovery, rather than a whole protein one. Eggs are highly nutritious, containing protein, biotin, and vitamins A, E and D. While the whites contain the protein, the yolks contain the vitamins, so skip the egg white omelette.

Carbohydrates

These are needed to replenish glycogen, which is depleted following heavy training. The best form is simple carbohydrates, like glucose and maltodextrin. If you are not hungry after exercising, a protein supplement with added carbohydrate is a good option.

Magnesium

Extreme muscle tightness, cramps or twitching following a workout may signal you are lacking in magnesium. This essential mineral is required for hundreds of metabolic reactions, but one of its main actions is muscle and nerve control. Magnesium is easily lost via sweating, stress, and caffeine intake. When choosing a supplement, look for one that also contains sodium and chloride electrolytes to help rehydrate the body.

Oats

These are a great source of slow-burning carbohydrate and also very nourishing to the nervous system, making them a great post-workout choice. You can add raw rolled oats to the blender when whizzing up your protein shake, or make them into porridge with a dollop of protein powder, some coconut oil (a great source of conjugated linoleic acid, for instant energy), nuts, seeds, and a sprinkle of cinnamon(to counter inflammation)

Fish oil

This provides the essential fats needed to lubricate joints and decrease inflammation – it is particularly important if you are doing exercise that impacts weight-bearing joints, like knees and ankles.

Recipe: Super smoothie

Green smoothies may be old news, but they still rank highly as a quick way to replenish cells, particularly after strenuous exercise. The magnesium found in dark green leafy vegetables will help your muscles recover and give you energy for the day. Combine with coconut water for extra hydration, and add some freshly grated ginger to help counter any inflammation that may have occurred from over training.
1 handful kale
1 handful spinach
½ handful parsley
1 cup coconut water
juice of half a lemon
freshly grated ginger
2 scoops protein powder of choice
1 banana
1 teaspoon honey, if needed
This supercharged smoothie is packed with magnesium, potassium, calcium, iron, folate, vitamin C, and B group vitamins.

Diana is a qualified nutritionist and health expert. www.dianarobinsonnutrition.com