6 foods your body needs for energy + recovery

By Sally O'Neill | The Fit Foodie Editor in Chief 

Without the proper fuel your body needs to perform at its best, your workouts will be lacklustre and leave you feeling flat. After a workout or any intense exercise, your body is depleted of its energy reserve so it’s important to replenish it with wholesome nutrition.

Perfect pre and post-workout snacks include a mix of protein and carbohydrates as protein will recover your muscles and carbohydrates will feed your cells. Blackmores Wellness Ambassador, Sarah Stevenson shares a few of her favourite energy and recovery snacks to keep you going... 

1. Bananas

Packed with fibre and vitamins, bananas keep me fuller for longer than many other water-based suits like melon. They’re one of the easiest to carry too – complete with their own handy jacket.

Tip: when bananas age and begin to show brown spots, they are developing a sweeter taste. That's because they become higher in sugar as the fruit ripens (and why un-ripe bananas are kinda gross). For a lower-sugar option, go for the just-ripe, yellow skinned ones.

 

2. Avocado & tuna guacamole 

Savoury pre-workout snacks are also great and my favourite is avocado and tuna guacamole. Tuna is one of the best sources of protein that’s going to feed your muscles and also help recovery, and the avocado helps keep you feeling fuller for longer.

 

3. Protein shakes 

Protein shakes are a quick and easy option that you can easily chuck in your bag and take to the gym with you. Your body will absorb the hit of protein quickly as it’s easily digested by the body. If it’s been a sweat-inducing workout, I love to include one of my favourite Blackmores superfoods powders some coconut water + nature boost magnesium to replenish the body of electrolytes and help rehydrate.

 

4. Banana & cacao smoothie

If you have a sweet tooth, a banana and cacao smoothie or shake is perfect for you. Cacao is great at fighting free radicals in the body and help inflammation so it’s a fantastic recovery hack.

 

5. Recovery salads

After every workout, it’s great to have a salad. I prep my salad at home with some cucumbers and tomatoes and just add tuna wherever I’m going. Tuna is a fantastic protein and incredibly accessible.

 

6. Oats

Oats are an amazing source of energy. Unlike other food, oats release energy slowly into the bloodstream, ensuring that your energy levels sustain throughout the whole workout. To make it more interesting, add some banana to your oats to maximise the protein intake pre-workout.

Sarah recommends eating at least 30 minutes before your workout to make sure the food has plenty of time to digest and for you to perform at your best in order to make the most out of your pre-workout meals.

 

 

 

 

 

 

Want to be inspired? Sign up to our newsletter.

Share this page

Latest news

This recipe is so good you'll want to make it at home, but we promise it tastes better on day three of a hike...
mother_daughter.jpg
Do you often exclaim to others (or yourself) that you're just SO busy? Do you feel like you're constantly time poor? Are you stressed, tired or wrung out often? That used to be me. Here's why I stopped wearing busy as a badge of honour.
di_westaway_iceland_movement.jpg
Whether she's going on a local hike, or packing for a longer adventure, Di Westaway never leaves the house without this hiking gear.
Jacq Conway
Along with her usual hiking staples of salty snacks and a first-aid kit, there's one piece of kit Coach Jacq swears by for longer adventures. This item is well worth the extra weight in your pack.
Mt Solitary Hero
It's finally spring! So now's the perfect time to get off the couch and ditch Netflix for the outdoors. These are the adventures you should put on your must-do list.