Best Post Workout Foods for Morning Exercise

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 www.futurelife.co.za for great smoothie recipes with full nutritional information

2. 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.

3. 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.

4. 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.

5. 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.

About The Author

brigitte

Yes I am THAT girl that hopped around on an island in Panama on the first season of survivor South Africa (my claim to fame). Thank goodness I had a modeling career to fall back on because I was left starving and I didn't win the million bucks! I am anything but ordinary and I have learned to be ok with it. What drives me is the stuff that I love doing, spending time with good friends, learning from extraordinary people, drinking wine, writing, (did I mention drinking delicious wine?) I love traveling, nature, animals, exercise helping others to achieve their goals gives me a kick, I thoroughly enjoy music that moves me and love looking at and taking pictures that speak to me. I stay slim by following a healthy diet of wine and carrying my massive baby around (not sure how he got that big but he is huge, and very cute) - He is my absolute pinnacle out of everything I have done right so far. (I actually have some real weight loss secrets on The Jog Blog) I also run with my two Jack Russell's Jesse and James, James is really, lets call it, "big boned", so I wouldn't say we run marathons but we at least enjoy it thoroughly. Like all South African's I also love the odd South African Braai and grew up barefoot playing on dirt roads. The biggest goal in my life is to enjoy and savor every moment, to be mindful of each and every person and situation in my life and to be the master of my own mind. What do I do for a living? I have a bit of digital savvy, write a lot, manage projects and initiatives that help promote brands digitally and love a challenge. I am an avid entrepreneur Sport and Sports-development is close to my heart. I also proudly endorse Futurelife, Garmin, Adidas Eyewear and Cipla Nutrition. I help where I can do the best with what I have and give it my 110% I am the Glass-Half-Full girl and thank you for supporting The Jog Blog. You can have a look at my charity projects www.glamouraid.co.za or follow me @brigittewillers @glamouraid and @thejogblog oh and don't forget instagram @brigittewillers (totally obsessed) *laughs*