Recovery Brunch

Recovery Bunch

At GPC there is nothing we like more than knocking out a solid training session and then enjoying a good cafe brekky or (healthy) burger lunch. Advanced Sport Dietician shares some tips to make the right choices with your post session eat out.

Here is the blog below-

There’s no doubt that one of the most enjoyable parts of exercise is brunch with your training buddies at the café afterwards. The benefits of eating out socially can’t be overlooked, but if you’re using brunch as your post-exercise meal it’s a good idea to take a few extra minutes when you choose something from the menu to make sure you hit your recovery goals. Here’s a few tips to turn standard brunch options into complete recovery brunch meals.

POACHED EGGS ON SOURDOUGH TOAST

Great because…eggs are a fantastic protein source for muscle repair and sourdough toast is a quality carb that will help refuel depleted glycogen stores

Boost it by…adding veggie sides to increase the antioxidant content of the meal. Add a variety of mushrooms, spinach, grilled tomato and avocado

PORRIDGE WITH POACHED FRUIT

Great because…oats are a terrific wholegrain carbohydrate option to replace muscle fuel stores used during training. Poached fruit will add some extra carbs to the meal, as well as provide an assortment of vitamins and minerals to help support overall recovery

Boost it by…adding extra protein to boost muscle repair. Request extra nuts and yoghurt on top or enjoy with a milky latte-style coffee

SMASHED AVOCADO AND FETA ON GRAIN TOAST

Great because…avocado is rich in healthy fats which will help to keep you feeling full after training. The salty feta and toast will help to replace some of your lost electrolytes, and of course grainy toast is great for refuelling

Boost it by…adding extra protein to promote repair of damaged muscles. Top with a side of smoked salmon or poached eggs

RAISIN TOAST WITH RICOTTA

Great because…ricotta is a great lean protein option and much more beneficial for recovery than just having honey or jam on toast. Raisin toast is higher in carbs than regular wholegrain toast so is an easy way to get in extra carbs if your fuel needs are high.

Boost it by…adding a berry smoothie to increase the protein portion of the meal as well as add a bunch of antioxidants to support the body’s recovery processes

View Ali’s web site for more information or to book a consultation.

Check out other blogs by Ali- Nutrition to Prevent Stress Fractures & Top Nutrition Tips for Training Camps

By | 2017-05-15T19:34:06+00:00 March 20th, 2017|Categories: Coaches Corner, Nutrition, Recovery|Tags: , |Comments Off on Recovery Brunch

About the Author:

Alison in an Advanced Sports Dietitian and Accredited Practising Dietitian with years of experience helping some of the country’s top athletes achieve their goals. She works with active people across a range of levels, from elite and professional athletes to weekend warriors of any age, from around the country, participating in all kinds of sports.