Post workout nutrition from Australia’s top fitness professionals
Ever wondered what the top trainers and fitness professionals eat after training? In my years working in the industry (as a trainer too but some time ago now!) I’ve always observed, curious for their “secrets”. Well secrets no longer, because I’ve reached out to some of the most respected and high profile trainers and fitness pro’s in Australia to discover EXACTLY what their post workout fuel is comprised of…
Having just had her first bub (so divine!) Libby’s sharing two of her go to’s post workout snacks throughout pregnancy and during the post natal journey…
- A homemade smoothie jam packed with greens, blueberries or unsweetened acai, a little banana and some vegan protein powder and healthy fats from avocado or coconut milk in the morning. This Libby says “makes me feel like I’ve started my day with so many healthy, nutrient dense foods to support my pregnancy and now breastfeeding journey, including folate from greens, antioxidants, vitamins and fibre from the berries and a good serve of protein and fats to keep me energised!”
- And those pregnancy cravings? “My absolute go to snack when I had pregnancy cravings and now for looking after my post natal recovery and energy levels has been @chief_bar Collagen Protein bars. I have to admit they’re my own brand but I actually can’t live without them! They’re so yummy and satisfying, super low in sugar (and don’t contain dried fruit like most health bars) plus plenty of healthy fats and the most important part they include lots of really good quality collagen. This is the most abundant protein in the human body, found in your hair, skin, nails and your connective tissues which runs throughout your whole body (including your core and pelvic floor muscles) and the most effective way to replenish your body’s collagen stocks is by consuming it!”
Being a professional athlete, 3x Olympic Gold Medallist and 5x World Record Holder, Steph’s post workout snacks and meals are based around athletes (those focusing on elite recover and training benefits and exercising for a period of 60-90 minutes) and include:
- within 5 minutes of finishing exercise (no more than 5 minutes) – 1 piece high energy fruit (banana mango, handful of grapes, 2x stone fruit)
- 10 minutes following this – consume a clean/natural protein powder on almond milk to comprise 50% carbs and 50% protein – her preference is Botanical Blends or Tropeka
- Then 45 minutes after follow with a meal (breakfast, lunch or dinner)
Alexa Towersey @actionalexa
One of my gorgeous friends a woman of great strength Alexa reminds me “there’s no secret recipe when it comes to post workout nutrition. It’s very individual and depends on what you’ve done and what your specific goals are. I’m often not that hungry immediately post workout especially if I’ve done something particularly vicious. I also find that my digestion isn’t as efficient – my appetite returns as soon as I’m out of fight or flight mode. That’s why I’m quite partial to a smoothie that is easy, tasty and quick to absorb – greens powder (alkalising and anti-inflammatory), vegan protein powder (due to whey intolerance), blueberries (antioxidants and natural fruit sugars) banana, almonds, bee pollen, glutamine and vitamin C powder”
Wow. Trying this combo stat.
Scott is up and training first thing in the morning before building and shaping the inspiring Men’s Health magazine as editor in chief, so his pre workout snacks are light – banana and rice cakes.
Post workout looks a little different and includes:
- 100g oats, 1 tablespoon natural peanut butter
- And with a little more time to prep… Sweet potato and tuna
You may have seen Dylan training and working with his clients around beautiful Bondi or at his new digs Barry’s Sydney (have you been? A must – especially with Dylan as your coach) and wondered as I have ‘what on earth does that guy eat?’. And, he’s sharing his secrets…”My go to post work out snack is carb heavy and preferably high GI. The reason I do this is to replace muscle glycogen (stored glucose in our muscles) as quickly as possible – rather than the usual low GI carb option we normally lean towards. Believe it or not something like a bowl of cereal or a 2:1 carb:protein shake is the perfect mix for me. If I haven’t prepared anything, a choccy milk from the corner store is usually a pretty good replacement!”
The beautiful smile of Lisa Clayton is enough to captivate you but step into her world of fitness and you’ll walk away truly inspired! Lisa’s go to post workout snacks include:
- Peanut butter on celery provides protein to support recovery and improve energy levels for next work out
- Smashed avocado with chilli, feta, salt pepper on paleo bread or sourdough – for personal love of avo!!!
- Otherwise… turkey or ham rolled up with cheese
- Soft cheese on lean meat for a high protein snack
- Apple for energy boosting carbs if the workout is particularly strenuous
Scott’s approach is somewhat different to the others featured so far as he trains fasted (intermittent fasting requires eating and fasting the body within specific time frames) so it’s coffee or bulletproof coffee pre training and then a post workout snacks includes blueberries, coconut oil, peanut butter and pepitas.
Belinda is the fire and force behind @belinda.n.x and recently published book ‘Fit Mama’. She reveals “fuelling the body before and after are workout is the secret tricks to keeping in shape longer. We tend to think ‘oh I don’t need food or we will choose a quick bite and have the mind set – I am about to burn it off’.”
“The main reason we must eat a highly nutritious pre-workout snacks is to maintain the energy for the body to fuel it for training (no sense in training if we can’t put in the quality required). Carbohydrates are important to consume before training as it encourages a better fat loss and muscle reshape therefore a more intense workout will be achieved and the body has the ability to reboot.”
My three Fit Mama Pre- workout snacks
1. Quinoa Rice cakes with nut butter and 1 banana sliced
2.Carrot and peanut butter *2 small carrot cut up max 1 tablespoon of peanut butter
3.Rice crackers and hummus *6 only
The post workout fuel is just as important except it is protein loaded and limited in carbohydrates. We want to refuel the muscles and encourage tissue repair therefore protein is the primary source to ensure the best recovery and energy refuel. Fit Mama will always consume protein post workout within 30 minutes of workout completion recover and refuel without grabbing for fast sugars. The best meal to eat is high quality salad meal with protein (chicken, fish, turkey) or a fast fuel of a fruit smoothie dairy free with protein or nut based milk.
The 3 Fit Mama Post- workout snacks
banana, date, almond milk and coconut water smoothie with a scoop of vegan protein added.
2. Protein balls made on nuts and dates
3. Homemade nut slice or a protein based slice (dairy free) including b.quiche (as seen on www.blivewear.com)
Belinda notes, “by ensuring this type of fuel pre and post training your will feel and see a dramatic difference in your training level and also your recovery. Therefore finding your best body in the process.”
And finally… although I (@brownpapernutrition) no longer work it the fitness industry, I still am so in love with fitness and (obviously) nutrition to support my training, so my current go to post work out snack is a D-lish BERRY PROTEIN BROWNIE which features below.
Enjoy my friends, I do hope that’s given you great insight into the people that motivate and inspire our fitness journey’s. It sure did for me…
BERRY PROTEIN BROWNIE
Gluten free : Dairy Free : Vegan (opt)
2 scoops vanilla protein powder (I used a vegan blend)
1/2 cup raw cacao powder
1/2 cup smooth peanut butter
1/4 cup nuts such as macadamias, roughly chopped
1 cup frozen or fresh berries
Preheat oven to 170C and line a square 18x18cm baking tin with greaseproof paper.
Place all ingredients except berries and nuts into a food processor and blitz until smooth.
Scoop into lined baking tin, press in macadamia pieces and berries and bake for 20 minutes.
Allow to cool in tin, then slice and enjoy.
Best stored in the fridge.