What 9 Fitness Experts Eat Post-Workout
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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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Louisa Drake, founder of The Louisa Drake Method
“After a workout, your body needs protein, carbs and fat to restore energy levels and repair the body’s tissues. I do 45-60 minutes of moderate to high intensity cardio with resistance training a few times a week alongside more restorative movement and always eat within an hour of finishing a session. Banana with nut butter on wholegrain toast is one of my favourite post-workout breakfasts – bananas are a great source of potassium, which can help with sore muscles. Eggs with smoked salmon on toast is also a staple, or if I have more time, a feta and pepper frittata with a green salad. If I’ve done a particularly intense workout, I rehydrate with coconut water, which is packed with electrolytes. For extra recovery, I also take Bare Biology Omega 3 Oil capsules with my post-workout meal.”
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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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Jess Rosart, senior coach and gym manager at WIT Fitness
“After working with a nutritionist, I discovered that what I eat after a workout can help me lift heavier weights and leave me feeling more recovered for my next session. Overnight oats are a weekly staple – they are loaded with protein and carbs, two nutrients I prioritise after a tough workout. Healthy fats – such as nut butter and avocados – are also an important part of the diet but I save them for other meals so I can get protein and carbs on board asap. My carrot cake overnight protein oats are a particular favourite – mix 90g of oats, 1 tsp of chia seeds, 1 tsp of honey, one large, grated carrot, one piece of grated ginger, one scoop of vanilla vegan protein powder, 10g of raisins and 1 tsp of cinnamon. Add water or oat milk to achieve a creamy consistency and leave in the fridge overnight. They’re great to make in a big batch, too.”
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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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Kiri Louise, founder of The Classical Edit
“Not having an appetite after a tough workout is common but getting sustenance in liquid form will keep you going. I have a sweet tooth, especially in the morning, so love using Misfits Health’s salted caramel vegan protein (it’s naturally sweetened with stevia) to make a smoothie. I blend a couple of scoops with some frozen fruit, coconut water for added electrolytes, and Equi’s Beauty Formula, which contains everything from hyaluronic acid to vitamin C and antioxidants to stimulate collagen production, support the immune system and balance hormones.”
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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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Annie Clarke, yoga teacher
“I always try to start my day as mindfully as possible, and that’s usually with some form of yoga or meditation. To refuel my body afterwards, I’m all for packing in as much nutrition as I can, and a smoothie is the best way to do this. My go-to superfood smoothie contains frozen acai (I buy this online from GroWild) and frozen banana and spinach as well as hemp powder for protein, flaxseeds, maca powder, a mixed mushroom powder, plant-based collagen powder and a super green powder. I pour this into a bowl and top with goji berries, chia seeds and a drizzle of peanut butter. This combination hits a lot of targets, including protein, healthy fats, fibre and antioxidants to keep me feeling bright and energised.”
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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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