If you want to be stronger and fitter your body demands the correct nutrition to refuel post working out, thus enhancing recovery. The optimum time for re-fuelling post exercise is within 30 minutes.

Changing the body from a catabolic state (breaking down) to an anabolic state (building up) i.e. repairing damaged tissue and building muscle
Replacing glycogen stores/stored energy
Supporting immune function
Replacing fluid and electrolyte losses

Over-restrictive eating can lead to suboptimal training, poor recovery, hormonal issues and adrenal fatigue (caused by chronically raised cortisol levels).

To really power up your strength and fitness it is vital to consider the quality of the food you are eating. When you ramp up your training there is not just demand for increased energy, but also demand for all the macronutrients (carbohydrates, protein, fats) and micronutrients (vitamins, minerals, antioxidants) you are losing during your workout.

I love a smoothie post-exercise because the right combination of ingredients can deliver nutritionally on so many levels, and the liquid allows for easy digestion and quick refueling.

INGREDIENTS: (Serves 2)

Young coconut, water and flesh
½ cup berries
2 x bananas
2 tbsp chia seeds
2 x eggs
2 x tsp cocao powder
2 x tsp maca powder
2 x tsp cinnamon powder

METHOD:
*combine all ingredients, blitz and serve

Banana, berries and coconut water provide an ample serve of carbohydrates.

The anti-oxidants in berries and cacao combat oxidative stress created during exercise, allowing for quicker muscle repair. Berries are also high in vitamin C, which is essential for tissue repair and collagen production that maintains flexibility in joints.

Cocao is extremely high in magnesium, which is so important for exercise as it is utilised for energy and required for efficient muscular contraction and relaxation. Painful muscle cramps may be due to magnesium deficiency. Maca powder can improve energy and athletic performance. Cinnamon is a great anti-inflammatory spice… and it tastes great too!