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Refuel after exercise with these six healthy recipes

After working up a sweat, it’s important to refuel with the right foods to help your muscles recover and ensure that you have enough energy to go about the rest of your day.

Whether you’re looking for a quick snack or a complete meal, here are some healthy and delicious recipes that are easy to prepare.

Unless otherwise stated, these recipes each make one serve.

Overnight oats

One of the most convenient ways to prepare your foods is to choose recipes that do some of the work for you. This overnight recipe takes just a few minutes for you to prepare, and then is left to soften and allow the flavours to mingle and intensify. Once you’ve got the hang of the recipe, you can use different fruits and flavours to add variety and keep things interesting.


1/4 cup of rolled oats

1/2 cup of milk (dairy, coconut, almond, and oat all work well)

1 tsp black chia seeds

1 scoop of vanilla protein powder (optional)

1 tbs peanut butter

½ cup of fresh berries


In a glass jar or ceramic bowl, mix the oats, milk, chia seeds, and protein powder. If you’re not using protein powder, you may wish to add a tablespoon of honey or maple syrup to add some sweetness. Stir well and leave in the refrigerator to set overnight.

When you’re ready to eat, simply remove the oats from the fridge, top with peanut butter and berries, and enjoy.

Acai smoothie bowl

Acai berries are a fruit that is native to Brazil and are available as a frozen puree. They are often used in supplements and healthy smoothies because of their very high level of antioxidants, which help to protect your cells against free radical damage.

Acai berries are available at health food shops and supermarkets, but if you can’t find them, or you’d prefer inexpensive fruit, simply replace the acai berry puree with an extra ½ cup of frozen berries.


1 pouch of acai berry puree

½ cup of frozen berries

1 frozen banana

½ cup of milk (dairy or plant-based) or coconut milk

1 scoop of vanilla protein powder (optional)


If you don’t have frozen banana in your freezer, simply peel a banana, chop it up and place it in the freezer in a sandwich bag or airtight container.

Add all of the ingredients to a blender and blend until smooth.

Nicoise salad

This salad has lots of protein thanks to the tuna and eggs, as well as carbs from the potato to replenish glycogen stores after a workout. The greens provide extra nutrients, plush some crunch and freshness.


1 medium can of tuna, drained

2 eggs

200 grams of baby potatoes

1 bunch of asparagus, trimmed

100 grams of green beans, trimmed

1 baby gem lettuce

1 handful of cherry tomatoes

1 small handful of pitted black olives, sliced


Fill a medium-sized saucepan with hot water and bring to the boil. Add baby potatoes and eggs, turn down the heat slightly and cook for 6 minutes. Add green beans and asparagus to the pan and cook for another 1-2 minutes.

While they are cooking, fill a bowl with water and ice cubes. Using a slotted spoon, remove the eggs and green beans and add to the cold water. Drain the potatoes and allow to cool.

Rinse the lettuce leaves and arrange in two bowls. Slice the potatoes and cherry tomatoes into halves and add to the bowl, followed by the green beans and asparagus.

Peel the boiled eggs and slice into quarters, adding one egg to each bowl. Top with the olives and flaked tuna, and season with salt and pepper to taste.

Apple and bran yoghurt pot

Despite its healthy ingredients, this pot has the flavour and feel of a dessert. Like the overnight oats, it’s easily assembled and then left to soak, resulting in a creamy texture. It’s rich in protein and fibre, with a touch of added sweetness.


¼ cup of oat bran

1 cup of low-fat Greek yoghurt

1 apple, grated

Cinnamon, to taste

1 tsp honey (optional)


Add Greek yoghurt, apple, and honey to a small bowl, jar, or glass. Top with the bran and leave to soak for a minimum of four hours. Top with a dusting of cinnamon and enjoy.

Bbq chicken pita pizza

This is a pizza, but not like you know it. Using pita means that you don’t have to bother with making pizza dough while swapping out full-fat cheese for a lighter alternative helps to reduce calories while keeping the flavour and texture that you love.


1 wholemeal mini pita (you can also use a wrap, though the crust won’t be as crunchy’)

1 tablespoon of sugar-reduced barbeque sauce

30 grams of low-fat grated cheese

100 grams of pre-cooked chicken breast

½ a red onion, finely sliced

1 handful of baby spinach leaves


Preheat oven to 200 degrees. Lay your pita bread on a baking tray and add the sauce, using the back of a spoon to spread it evenly. Sprinkle the cheese over the top, followed by the chicken breast and onion. Bake for 15 minutes, or until the cheese is melted in golden.

Remove from the oven, top with baby spinach, and slice into quarters.

Turkey, snowpea and hummus roll-ups

When it comes to effortless snacks, this one is top of the list. Using just three ingredients, it provides protein, fibre and a satisfying mix of textures.


4 slices of turkey breast

2 tablespoons of hummus

8 snow peas, trimmed


Lay the turkey breast slices next to each other on a plate or chopping board. Spoon half a tablespoon of hummus over each slice, leaving some room around the edges. Add two snow peas in the centre of each slice, and then roll up.

You may also be interested in the following:

5 healthy recipes for the whole family
Recipe: immune-boosting soup
7 High-protein breakfasts to start your day right

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