Feeling sore? These are the top post-workout recovery meals, according to a nutritionist

Whether you are at the gym at 6am sharp every weekday morning, slip out at work for a session in your lunch break or head to a class or a run after work most days, what you eat post-workout can have a significant impact on your recovery in between sessions; appetite control and muscle mass, especially if your goal is to build more lean muscle mass.

The key is to ensure you get a decent serve of at least 10 grams of protein and some good-quality carbohydrates to refuel you within 30 minutes or so of ending your workout, whether you are reaching for a snack or heading into your next meal.

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Protein yoghurt and fruit

The growing range of protein-rich yoghurts make a perfect recovery snack on the go, with some varieties offering upwards of 20 grams of protein per serve.

The only downside is these yoghurts also tend to be relatively low in carbohydrates and as such if a yoghurt is your go-to recovery snack, grab a banana or apple to go with it.

Protein shake

Protein powder is simply a concentrated form of milk protein, offering 15-30 grams of high-quality protein per serve.

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As such a protein shake can be a convenient, quick and easy recovery drink to enjoy an hour or two before your next meal.

The key is to enjoy the protein with milk or fruit to ensure you also get the 20 to 30 grams of carbohydrates required for optimal muscle recovery.

A simple sandwich

While there are plenty of recovery snacks, bars and shakes, there is a lot to be said for a simple sandwich when it comes to offering the ideal mix of carbs and protein for recovery.

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For elite athletes, quickly digested white carbs will ensure fuel is replaced quickly, but for most of us regular wholegrain or wholemeal bread is a smart choice, teamed with a protein-rich food such as tuna or turkey, cottage cheese, regular cheese or a hardboiled egg.

Tuna and rice

There is a growing range of tuna meal kits that offer 200 to 300 calories, along with a decent serve of protein and carbs thanks to the addition of legumes or rice.

These options can be a little light for a meal but satisfy the nutritional requirements of a recovery snack perfectly.

Milk-based coffee

While there are plenty of structured snacks that give you a balanced portion of carbs and protein to support recovery when you are on the run, even a medium latte will tick a number of nutritional boxes, especially if you enjoy it with a nut-based snack bar, or a piece of fruit.

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Crackers with topping

For busy people who prefer to keep meal and snack prep to a minimum, there is a lot to be said for a few wholegrain or corn-based crackers teamed with cheese, tuna or even nut spread to give you at least 5 grams of protein and 10 to 20 grams of carbs when you need a balanced recovery snack in a hurry.

Egg on toast

With 8 grams of protein per large egg, when combined with a slice of wholegrain toast you have over 10 grams of protein and 15 grams of carbs combined.

Even better, top your toast with a little Vegemite for an extra hit of sodium if you tend to lose a lot of fluid when you train.

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