Remember: every single fitness goals starts in the kitchen...
If we’ve said it once, we’ve (probably) said it a thousand times: whatever your fitness goals, they start in the kitchen. Building muscle mass, reducing body fat, getting stronger while losing weight, it all starts with the fuel you feed your body.
Repeat after us: you can’t out-run a bad diet.
That’s why nutrition is such a big thing at all of our fitness retreats. Not just while you’re with us, but long after you leave too. From our seminars to our recipe book, to our very own No1 Food Prep service; our goal is to overhaul your habits and help you live the healthiest way possible. No more scarfing down bland, boring post-workout meals that leave out all the good stuff.
At No1 Bootcamp, we know that post-workout nutrition is key to unlocking your body's full potential. So we asked our team of nutritionists, chefs and trainers for the most delicious and nutritious recipes that will keep you fuelled, energised and ready to crush your next sweat sesh. Whether you're looking for quick and easy snacks or full-on meals to refuel your gains, we've got you covered. So grab your aprons and let's get cookin'!
Benefit of Post Workout Fuelling
Let’s get straight into it, shall we: the number one reason you need to indulge in some tasty post-workout meals is because you need to help your hard-working muscles recover after you’ve put them through the mill, whether it was a strength or cardio session.
In fact, a bunch of scientists wearing white lab coats went a step further and discovered that resistance exercise increases the breakdown of muscle proteins, which is why the very best post-workout snacks and meals should focus on muscle protein synthesis. What this means in normal talk is that your post-workout nutrition should be focussed on rebuilding that purposefully damaged muscle tissue. But to really get the most out of your diet, recovery and performance, the focus should be on what you’re eating, the nutritional benefits and where those calories are coming from.
Reasons To Prioritise Protein After Working Out
Protein is your secret sauce when it comes to post-workout nom-nomming. Basically, it’s an essential nutrient that plays a critical role in muscle repair and recovery after a workout. The reason for this is simple: during exercise, your muscle fibres are broken down, and protein helps to repair and rebuild these fibres back up, leading to muscle growth and improved strength over time. Epic. What makes it even epic, though, is consuming protein after a workout can also help to reduce muscle soreness and inflammation, allowing you to recover faster and get back to your training sooner. Oh and – bonus benefit – protein can help to prevent muscle loss during periods of calorie restriction, which is important for individuals looking to lose weight while maintaining their muscle mass.
As such, our on-site nutritionists recommend you consume protein within 30 to 60 minutes after a workout, as this is the time when your muscles are really receptive to nutrients. The amount of protein needed after a workout can vary depending on the individual's body weight, activity level, and fitness goals. Generally, it is recommended to consume around 20-30 grams of protein after a workout, which can be obtained from sources like lean meats, eggs, dairy, or plant-based options like tofu, legumes, and nuts. Prioritising protein after a workout can help to maximise the benefits of exercise, leading to better overall health and fitness outcomes. Winning.
Reasons To Add Carbs To Your Post-Workout Diet
Remember when you were a teenager and all your friends would say things like, ‘No carbs before Marbs.’ Well, they were wrong because carbohydrates are actually a vital macronutrient that provide energy to your body, making them an essential part of your post-workout diet. You see, when you’re exercising, your body uses carbohydrates as a primary source of fuel, and as a result, your body's glycogen stores can become depleted. Consuming carbs after a workout can help to replenish these stores, which is kinda crucial for recovery and ensuring that you’ve got enough energy for your next workout. And then there’s the fact that chomping down on some carbs after a workout can also increase your insulin levels, stimulating muscle growth and repair.
Of course, not all carbohydrates are created equal. Complex carbohydrates like whole grains, fruits and vegetables are a great source of fibre, vitamins, and minerals, and can provide sustained energy to your body, while simple carbohydrates (like sugary snacks and drinks), can cause a spike in blood sugar levels, leading to a crash later on. So when you’re choosing carbohydrates for your post-workout diet, opt for complex ones that are nutrient-dense and can provide sustained energy to your body.
9 Post-Workout Recipes To Add To Your Routine
Turmeric has anti-inflammatory properties which can help reduce inflammation in the body after a workout. Ginger and cinnamon can also help reduce inflammation and soreness. Banana is a great source of carbohydrates which can help replenish glycogen stores in the muscles after a workout. Almond milk and protein powder are great sources of protein which can help repair and build muscles. Additionally, this smoothie is low in fat and calories, making it a healthy option for a post-workout snack.
1 cup unsweetened almond milk
1/2 tsp turmeric powder
1/2 tsp ginger powder
1/2 tsp cinnamon powder
1 tsp honey
1 scoop vanilla protein powder (optional)
Handful of ice cubes
Add all ingredients into a blender and blend until smooth.
Pour into a glass and enjoy!
Peanut Butter Banana Protein Smoothie
This smoothie is a great post-workout snack for several reasons. Firstly, it contains protein powder, which is essential for repairing and rebuilding muscles after a workout. Peanut butter is also a great source of protein and healthy fats, which can help provide sustained energy throughout the day. Banana is high in carbohydrates, which can help replenish glycogen stores in the muscles that may have been depleted during exercise. Additionally, the unsweetened almond milk is a low-calorie and low-fat option that adds a creamy texture to the smoothie. Overall, this smoothie is a nutritious and delicious way to refuel after a workout.
2 tbsp peanut butter
1 scoop vanilla protein powder
1 cup unsweetened almond milk
Handful of ice cubes
Peel the banana and break it into pieces.
Add the banana, peanut butter, protein powder, almond milk and ice cubes to a blender.
Blend until smooth.
Pour into a glass and enjoy
Sunny Side Up Sriracha Avocado Hemp Toast
This recipe is a great post-workout snack for several reasons. Firstly, whole wheat bread is a great source of carbohydrates that can help replenish glycogen stores in the muscles. Avocado is rich in healthy fats and fibre, which can help keep you feeling full and satisfied after a workout. Hemp seeds are a great source of protein, healthy fats, and fibre, which can help with muscle repair and recovery. The eggs in this recipe are a great source of protein and provide the necessary amino acids for muscle repair and growth. Additionally, the sriracha sauce can help boost metabolism and add some flavour to the dish. Overall, this recipe is a healthy and delicious way to refuel after a workout.
2 slices of whole wheat bread
1 ripe avocado
1 tablespoon hemp seeds
1 tablespoon olive oil
Salt and pepper to taste
Toast the slices of whole wheat bread.
Cut the avocado in half, remove the pit, and scoop out the flesh into a bowl.
Mash the avocado with a fork and season with salt and pepper.
Heat olive oil in a non-stick pan over medium-high heat.
Crack two eggs into the pan and cook until the whites are set and the yolks are still runny.
Spread the mashed avocado on each slice of toast.
Place a sunny-side-up egg on top of each slice of toast.
Sprinkle hemp seeds over the eggs.
Drizzle with sriracha sauce (optional).
Serve and enjoy!
Coconut Almond Chia Pudding
This Coconut Almond Chia Pudding recipe is a great post-workout snack for several reasons. Firstly, chia seeds are a great source of protein and fibre, which can help with muscle repair and recovery. The almond milk and sliced almonds in this recipe provide a good source of healthy fats, which can help with energy and satiety. Shredded coconut adds some healthy fats, fiber, and flavour to the pudding. Additionally, honey provides a natural source of carbohydrates, which can help replenish glycogen stores in the muscles. Overall, this recipe is a nutrient-dense and delicious way to refuel after a workout.
1 cup unsweetened almond milk
1/4 cup chia seeds
1/4 cup shredded unsweetened coconut
1/4 cup sliced almonds
1 tablespoon honey
1/2 teaspoon vanilla extract
In a bowl, mix together the almond milk, chia seeds, shredded coconut, sliced almonds, honey, and vanilla extract.
Stir well and let the mixture sit for 5 minutes.
Stir the mixture again, cover the bowl with plastic wrap, and refrigerate overnight.
In the morning, stir the pudding and divide it into two small bowls or jars.
Top with additional sliced almonds and shredded coconut, if desired.
Serve and enjoy
Grilled Skirt Steak, Coleslaw and Brown Rice Tortillas
This Grilled Skirt Steak, Coleslaw, and Brown Rice Tortillas recipe is a great post-workout snack for several reasons. Firstly, skirt steak is a good source of protein that can help with muscle repair and recovery. Brown rice tortillas are a gluten-free option that provides some carbohydrates for glycogen replenishment. The coleslaw mix provides some healthy vegetables for added nutrients and fibre. Greek yogurt in the coleslaw mix provides some protein and creaminess. The apple cider vinegar and honey in the coleslaw mix provide some natural sources of carbohydrates and add some flavour to the dish. Overall, this recipe is a satisfying and nutritious way to refuel after a workout.
1 lb skirt steak
Salt and pepper to taste
4 brown rice tortillas
2 cups coleslaw mix
1/4 cup plain Greek yogurt
1 tablespoon apple cider vinegar
1 tablespoon honey
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
Preheat a grill or grill pan to high heat.
Season the skirt steak with salt and pepper on both sides.
Grill the steak for 3-4 minutes on each side or until cooked to your desired doneness.
Remove the steak from the grill and let it rest for 5 minutes.
While the steak is resting, mix together the coleslaw mix, Greek yogurt, apple cider vinegar, honey, garlic powder, and onion powder in a bowl.
Warm the brown rice tortillas in a dry skillet over medium-high heat for about 30 seconds on each side.
Thinly slice the steak against the grain.
Assemble the tacos by placing some coleslaw mix on each tortilla, followed by some sliced steak.
Serve and enjoy
Tarragon Tuna Salad
This Tarragon Tuna Salad recipe is a great post-workout snack for several reasons. Firstly, tuna is a good source of protein that can help with muscle repair and recovery. The plain Greek yogurt in this recipe provides additional protein and creaminess. The fresh tarragon adds some flavour to the dish and has antioxidant properties. Red onion and celery are good sources of fiber, vitamins, and minerals. Overall, this recipe is a light and refreshing way to refuel after a workout, providing a balance of protein, fibre, and nutrients. It can be served on its own or paired with whole-grain crackers or bread for some added carbohydrates.
2 cans of tuna in water, drained
1/2 cup plain Greek yogurt
2 tablespoons chopped fresh tarragon
1/4 cup diced red onion
1/4 cup diced celery
1/4 teaspoon salt
1/4 teaspoon black pepper
In a large mixing bowl, combine the drained tuna, plain Greek yoghurt, chopped fresh tarragon, diced red onion, and diced celery.
Mix well until all ingredients are well combined.
Season with salt and pepper to taste.
Serve the Tarragon Tuna Salad immediately, or refrigerate for later.
Banana Oatmeal Pancakes
This Banana Oatmeal Pancakes recipe is a great post-workout snack for several reasons. Firstly, rolled oats are a good source of carbohydrates that can help replenish glycogen stores after a workout. The banana in this recipe provides some natural sweetness and additional carbohydrates. The egg in this recipe provides some protein that can help with muscle repair and recovery. The vanilla extract and salt add some flavour to the dish. This recipe is also a great way to incorporate whole grains into your post-workout snack, which can provide fibre and additional nutrients. Overall, these pancakes are a tasty and nutritious way to refuel after a workout, providing a balance of carbohydrates and protein.
1 ripe banana
1 cup rolled oats
1/2 cup milk (any type of milk works)
1/2 teaspoon baking powder
1/2 teaspoon vanilla extract
Pinch of salt
Cooking spray or butter for the pan
Mash the ripe banana in a bowl.
Add the rolled oats, milk, egg, baking powder, vanilla extract, and a pinch of salt to the bowl.
Mix well until all ingredients are well combined and a batter is formed.
Heat a non-stick pan over medium heat and lightly spray with cooking spray or melt a small amount of butter.
Using a 1/4 cup measure, pour the batter onto the pan and cook for 2-3 minutes on each side or until golden brown.
Repeat until all the batter is used up, adding more cooking spray or butter as needed.
Serve the Banana Oatmeal Pancakes immediately, or store in an airtight container in the refrigerator for up to 2 days.
Powerhouse Protein Parfaits
This Powerhouse Protein Parfait recipe is a great post-workout snack for several reasons. Firstly, Greek yogurt is a great source of protein that can help with muscle repair and recovery. The protein powder in this recipe provides even more protein to help with muscle building. The mixed berries are a good source of carbohydrates and antioxidants, which can help reduce inflammation caused by exercise. The chopped nuts add some healthy fats and additional protein to the dish, while the chia seeds add fiber and Omega-3 fatty acids. Overall, this recipe is a balanced and delicious way to refuel after a workout, providing a combination of protein, carbohydrates, healthy fats, and fibre.
1 cup plain Greek yogurt
1 scoop protein powder (vanilla or unflavoured)
1/2 cup mixed berries (fresh or frozen)
1/4 cup chopped nuts (such as almonds or walnuts)
1 tablespoon chia seeds
In a small mixing bowl, mix the Greek yogurt and protein powder until well combined.
In a separate bowl, mix the mixed berries, chopped nuts, and chia seeds until well combined.
Layer the yogurt mixture and berry mixture in a glass or jar, starting with the yogurt mixture on the bottom and alternating layers until all ingredients are used up.
Serve the Powerhouse Protein Parfait immediately, or refrigerate for later.
Mexican Vegan Crunch Wrap
This Mexican-Inspired Vegan Crunch Wrap recipe is a great post-workout snack for several reasons. Firstly, the black beans and brown rice provide a good source of carbohydrates that can help replenish glycogen stores after a workout. The avocado in this recipe provides some healthy fats and additional carbohydrates. The vegan shredded cheese and sour cream add some protein and flavour to the dish. This recipe is also a great way to incorporate vegetables like tomatoes and red onions into your post-workout snack, which can provide additional nutrients like vitamins and minerals. Overall, this recipe is a tasty and nutritious way to refuel after a workout, providing a balance of carbohydrates, protein, and healthy fats.
4 large flour tortillas
1 can of black beans, drained and rinsed
1 cup cooked brown rice
1/2 cup diced tomatoes
1/2 cup diced red onion
1/4 cup chopped fresh cilantro
1 tablespoon taco seasoning
1/4 cup vegan shredded cheese
1 avocado, sliced
1/4 cup vegan sour cream
Cooking spray or oil for the pan
Preheat the oven to 375°F (190°C).
In a large mixing bowl, mix the black beans, brown rice, diced tomatoes, diced red onion, chopped cilantro, and taco seasoning until well combined.
Place a flour tortilla on a flat surface, and spoon some of the bean and rice mixture into the centre of the tortilla.
Top with some vegan shredded cheese and a few slices of avocado.
Fold the sides of the tortilla up and over the filling, creating a square-shaped package.
Heat a non-stick pan over medium-high heat, and lightly spray with cooking spray or add a small amount of oil.
Place the crunch wrap seam-side down in the pan, and cook for 2-3 minutes on each side, or until the tortilla is crispy and golden brown.
Transfer the crunch wrap to a baking sheet, and repeat with the remaining tortillas and filling.
Bake the crunch wraps in the oven for 10-15 minutes, or until the cheese is melted and bubbly.
Serve the Mexican-Inspired Vegan Crunch Wraps immediately, topped with a dollop of vegan sour cream.