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.

Post exercise nutrition goals include:

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.

Carbohydrates are so important for refueling as they promote the release of insulin, stimulating muscle glycogen replacement, protein synthesis and blunting of cortisol. A combination of carbohydrate to protein in the ratio 3:1 is thought optimal. For example: 30g carbohydrate to 10g protein. Protein intake may increase if refueling post-resistance training.



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

*combine all ingredients, blitz and serve

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

Protein promotes repair and adaptation following exercise, muscle hypertrophy and supports the immune system. Eggs and chia seeds tick the boxes for protein. In addition, omega-3 essential fatty acids, found in eggs and chia seeds, are anti-inflammatory and important for recovery to prevent inflammation and speed up muscle recovery.

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!

And do not forget the importance of hydration! Coconut water contains electrolytes, which allows for efficient delivery of water into the cells.