What 9 Fitness Experts Eat Post-Workout

Rhian Stephenson, registered nutritionist, naturopath and founder of ARTAH

“My post workout meals always include a source of simple sugar to replace muscle glycogen, lean protein, fat and fibre. I also try to include functional phytonutrients to support recovery, so if I’m making a smoothie, it could contain avocado, dates, lemon, spinach, cucumber, celery, turmeric, Brazil nuts or almonds and almond milk – a combination that’s packed with antioxidants to reduce inflammation. I tend to add some unflavoured hemp protein, too, or have some eggs on the side if I need a protein boost. If I’m working out in the evening, I opt for a source of simple sugars over starchy carbs (like grains), which is better for digestion. This is almost always in the form of low-fructose fruits, such as berries and grapefruit, which I have alongside a source of protein, a good amount of fat and tonnes of vegetables.”

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Paola Di Lanzo, founder of Paola’s Body Barre

“Eggs are the ultimate post-gym powerhouse. When I’m in my studio in Fulham, I often pop to Natis Wholefoods and order their Alba Eggs – two pan-fried eggs on a bed of cannellini beans with chilli, tomato and black truffle. I always get a side of kale or spinach, too. When I’m dashing between clients, a protein and carb-filled smoothie is a must. My favourite is KXU’s Cacao Pow – it contains banana, chocolate vegan protein powder and nut milk. I always ask for added spinach for a mineral boost, too. A good multivitamin also keeps everything ticking over – I rely on HW Labs Fortify Gummies.” 

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Aimee Victoria Long, personal trainer

“Protein is vital after a workout, and a smoothie is the easiest way to pack in nutrients, especially when you’re having a busy day. My go-to blend includes Myo Plant Nutrition Protein Powder, low fat Greek yoghurt, 250ml of soya milk and a handful of frozen strawberries. Freezing your fruit prior to adding it to your smoothie creates a delicious creamy texture. This shake contains around 450 calories with 45g of protein and 50g of carbs – the perfect combination to kickstart recovery and give you optimal energy for the day ahead.”

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Lucie Cowan, master trainer at Third Space London

“I exercise early in the morning and can’t function on an empty stomach so eat something small, such as a banana, at around 5am. After training, I tend to crave sweet foods, and often first reach for a protein bar (Barebells are great), closely followed a carb-rich snack such as a pot of overnight oats or a toasted bagel, with a banana and peanut butter. If I’m at work, Third Space sells Natural Fitness Food, and their protein waffles are the one. Although protein is a vital nutritional component of post-training recovery, and something I’m aware to prioritise as a vegetarian, I need a hefty dose of carbs, too, to keep me feeling full and firing on all cylinders.”

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Gemma Russell, trainer at Ponzu

“You can’t go wrong with overnight oats. The perfect meal to make in bulk at the beginning of the week, each bowl can be tweaked depending on what you fancy that morning – banana and peanut butter are particularly great after a workout, while 1 tbsp of chia seeds or mixed seeds will also give you a good dose of omega-3 fatty acids, which have been shown to reduce inflammation, swelling and stiffness in the muscles and assist healing after intense workouts.”

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