Morning exercise is wonderful, it leaves you feeling energised for the day, kick-starts your metabolism and helps to regulate your appetite. In order to optimise your morning training and get the best results it is very important to put the correct nutrients in your body during recovery.

A recovery meal after exercise is often neglected due to the morning rush, so it is vitally important to plan this meal beforehand.

To make your job a little bit easier we have compiled a list of 5 simple, easy to prepare meals that will fulfil your carbohydrate and protein requirements for replenishment and repair of your muscles. These meals should be eaten with 30-60 minutes of exercise.

  1. FutureLife High Protein shake or smoothie

What you will need:

75g FutureLife High Proten

250ml skim milk

FutureLife High Protein was designed with optimal recovery in mind. The Smart Protein 3D blend of whey, soya and caseinate is absorbed over a longer time than a single protein source, thereby optimising the muscle repair process. The recommended 75g serving with 250ml of skim milk will provide you with 31g of protein and 35g of carbohydrates. Have the ingredients ready in your SmartShaker or pre-prepare a smoothie with some fruit and peanut butter for a nutrient packed start to your day. Visit for great smoothie recipes with full nutritional information

  1. Chocolate milk, fruit and almonds

It may seem too good to be true, but low-fat chocolate milk really is a nutritionally balanced, ideal post-workout drink. 350ml provides 31g of carbs and 11.6g of protein. Combine this with a medium fruit of your choice and a handful of almonds. A craving-busting breakfast to be reckoned with.

  1. Whole-wheat open sandwich with Greek yoghurt chicken salad

What you will need:

2 slices of wholewheat bread

100g sliced skinless chicken breast (precooked)

70ml greek yoghurt

Handful of almonds

Handful of grapes halved

Teaspoon of lemon juice

Easy peasy, mix up the chicken, greek yoghurt, almonds, grapes and lemon juice and smother your 2 slices of bread with the mixture. The result is a high protein, carbohydrate and nutrient rich breakfast that can be prepared in 5 minutes.

  1. Spinach and avocado breakfast wrap

What you will need:

1 whole-wheat tortilla

2 eggs (whisked)

1 cup uncooked spinach

¼ avocado

30g low-fat cheddar

Salt, pepper and hot sauce as desired

Prepare your pan with a non-stick cooking spray and heat, add spinach and heat until wilted, add eggs, scramble and season. Place the cooked product in the tortilla and add cheddar, avocado and hot sauce.

This simple and delicious breakfast provides 22g of protein, is packed with vitamins and minerals and provides essential, “good” monounsaturated fatty acids. An amazing way to end a great workout.

  1. Peanut butter and banana sandwich

What you will need:

2 slices whole-wheat bread

2 Tbsp peanut butter

1 medium banana

Glass of skim/ low-fat milk.

Spread the peanut butter on your whole-wheat bread slice the banana on top, enjoy with a glass of milk. Everything your body needs, ready in 5 minutes.