Why these are the best ingredients for a post-workout meal

These are my favourite post-workout ingredients. Combine these items for the ideal post-workout meal.

Sweet potato

Sweet potatoes are complex (good) carbohydrates and are one of the most nutritious vegetables. High in fibre, protein and iron, sweet potatoes help restore muscle glycogen for faster recovery.

Spinach

Remember Popeye? A natural plant steroid, spinach is also ideal for after workouts as these same plant steroids have been shown to increase muscle growth by 20%.

Salmon with cayenne pepper

Salmon is high in protein and omega-3 fatty acids. Salmon has bioactive peptides: small protein molecules that play a role in inflammation reduction, helping to regulate insulin levels and provide joint support. Fry the salmon with olive oil, which has the highest levels of polyphenol phytonutrients. Add cayenne pepper to boost your metabolism.

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Quinoa

Quinoa is an ideal source of fibre. Try this easy-to-cook and unconventional power seed, which is rich in protein, iron and vitamins.

Recovery protein

Protein is crucial for repairing your muscles. But watch out! Many protein shakes are packed with sugar. Research by the University of Texas showed that after a workout session, your muscles' ability to absorb protein increases by 50%.

Green tea

Green tea is high in catechins, which are antioxidants shown to metabolise and help to burn more fat. Essentially, you may lose weight by drinking green tea.