The food you eat after your training is very important to your exercise goals – whether that’s fat loss and/or muscle gain. So here are 3 of the best post workout snacks to refuel your body after a hard training session.
1 Onion (89g), finely chopped
150g Lean Bacon, finely chopped
3 Cage Free Eggs (150g)
1/2 Cups Low Fat Milk (125g)
1/2 Cups Self Raising Flour (70g)
1 Carrot (61g), grated
1 Zucchini (101g), grated
1 X 400g cans Canned Corn, Drained (280g)
130g Reduced Fat Cheddar, grated
3 Mixed Salad Leaves (120g)
3 Punnets Cherry Tomatoes (750g), halved
3 Lebanese Cucumber (303g), chopped
3 Tablespoons Balsamic Vinegar (60g)
4 Tablespoons Olive Oil (80g)
- Preheat oven to 180C and line 12 medium muffin tins with non-stick baking paper, or paper cases.
- Heat a large non-stick frying pan over medium-high heat. Add onion and bacon. Cook, stirring often, for 5 minutes or until lightly golden. Season with freshly ground black pepper. Set aside to cool.
- Gently whisk eggs and milk in a large bowl. Stir in flour, carrot, zucchini, corn, cheese and cooled onion mixture.
- Divide the mixture evenly between the tins. Bake for 20-25 minutes, or until golden and set. Serve warm or at room temperature with the salad leaves.
- Meanwhile, combine the salad leaves, tomatoes and cucumber. Drizzle with the combined vinegar and oil, and toss to coat.
- Serve two quiches each, warm or at room temperature, with the salad leaves.
4 Ingredient Banana Pancakes
3/4 Cups Rolled Oats (68g)
1 Cage Free Eggs (59g)
1 Banana (101g), peeled
1/2 Cups Low Fat Milk (120g)
- Place oats into a blender and whizz briefly to break them up. Add egg, banana and milk and blend until smooth. Leave mixture for 10 minutes.
- Heat a large non-stick frying pan over medium heat. Pour ¼ cupfuls of batter into pan (just cook as many as you can fit comfortably at one time). Cook for 30 seconds or until small bubbles appear around the edge. Flip and cook other side for 1 minute.
- Serve pancakes warm or cooled.
Wholefoods Energy Bar
8 Fresh Dates (94g)
1 1/2 Cups Prunes (270g)
2 Cups Rolled Oats (190g)
1 Cups Almonds (132g)
1/4 Cups Sunflower Seeds (38g)
1/3 Cups Pepitas (48g)
2 Tablespoons Linseed (30g)
1/2 Cups Peanut Butter, No Added Sugar Or Salt (156g)
1 Tablespoons Coconut Oil (21g)
- In a food processor or high powered blender, blitz the prunes, dates and coconut oil.
- Stir through the peanut butter. This is the ‘sticky’ paste to bind it all together.
- Put oats, seeds and almonds into a bowl. Place the ‘sticky paste’ into the bowl and get your hands in to mix it up!
- Line a baking tray and spray with a little oil so the bars don’t stick.
- Press the mix into the tray and pop into the fridge to set.
- Once set, slice into 24 bars.
- If using dried dates, soak them in HOT to plump them up and make them sticky!