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Post workout you need food to help you recoup lost energy and to help you recover. These recipes are a good place to start.
I’ve left all quantities out as you’ll know whether you’re cooking for one, saving some for later or batch cooking etc. Use these recipes as a guide and tweak them to fit your needs and tastes. Remember, food doesn’t have to be bland or boring!
Mac & Cheese
So much better than instant or preservative-packed microwave macaroni cheese this recipe is packed with protein and tastes great.
- Wholemeal Pasta
- Flour (to thicken)
- Cheese (choose something with a tangy taste)
- A pinch of mustard powder
- Cooked chicken
- Breadcrumbs to top
This is a quick throw-together meal.
- Boil your pasta
- Cook your vegetables
- Make up a cheese sauce using the milk, flour, cheese and mustard powder.
- Combine the pasta, sauce, cooked chicken and the vegetables.
- Top with breadcrumbs
- Finish under the grill
- Serve with a green salad
If you want something fast, filling, protein-packed and tasty this is the recipe for you. Make sure you use best quality tuna for Omega-3 power.
- Can of tuna (in water/brine not oil)
- Gherkins Hummus (natural or flavoured to suit your mood)
- Lemon juice
- Black pepper
- Diced tomato
- Lettuce (Little gem lettuce leaves make great cups or use round lettuce leaves and turn cups into wraps).
Another quick post-workout recipe.
- Drain tuna and break the chunks up with a fork
- Combine tuna, chopped gherkins and diced tomato, sweetcorn and hummus in a bowl.
- Season to taste with lemon and black pepper
- Fill lettuce leaves with your mixture (crunchy thanks to the gherkins) or make lettuce wraps.
*Substitute tuna for salmon if you fancy a change and experiment with different chopped vegetables.
Make Your Own Cheese-Bomb Meatballs
Perfect for grabbing post-workout and also easy to batch make and freeze.
- Top grade beef mince
- Minced onion (garlic and oregano work well)
- Cheddar or another “melting” cheese of your choice.
Ridiculously easy to make….
- Combine all of your ingredients in a bowl
- Use your hands (floured if necessary to avoid sticking) to flatten the mixture into a burger-like shape
- Pile the centre with cheese
- Shape the “burger” around the cheese to make a meatball
- Continue until all of your mixture has been used up.
- Bake on a flat tray on baking paper at *180 degrees until properly cooked through
- Serve with a tomato-based pasta salad and remember that the cheese inside will be very hot when you cut into the meatball.
*All ovens vary so alter the temperature to suit your own.
What are your favourite tasty post-workout meals that give you the energy boost you need, help you recover and tick the fruit, veg and nutrient boxes?