What's the best thing to eat after a workout?

What you eat after a workout is key. Your body has burned fuel from pre-workout meals, and then broken down glycogen stored in muscles. You’re most responsive to absorbing carbohydrates and protein within 45 minutes of your exertions, so try carb and protein-rich food straight after exercise. 

If it’s early in the morning, go for Greek yogurt with a wholegrain, high-fibre breakfast cereal or fruit. Or, if you’re eating slightly later in the day, try wholegrain sandwich wraps with turkey or chicken, veg in olive oil, and a bowl of soup on the side.

Another good option is a veggie salad. Just add grains such as quinoa, brown rice, beans or pasta to your vegetables. For a fruit salad, try pineapple, an anti-inflammatory, and kiwi, which aids digestion and breaks down acids.

A good source of protein after a workout is eggs, they also aid muscle recovery and growth. Either have them scrambled or in a veg omelette, and maybe add avocado for fibre and monosaturated fats. Or try fish - salmon is rich in protein while tuna is low in calories but high in protein and carbs.

Finally, if you’ve got a sweet tooth, chocolate milk offers carbs and protein for muscle recovery while replacing lost fluids.