Are you plan­ning to get in shape for sum­mer? We show you the foods that turn into quick and healthy main meals and snacks be­fore or af­ter your workout.

Healthy Food Guide (Australia) - - CONTENTS - Go to healthy­foo dguide. com.au and search Nut but­ter berries toast Go to healthyfo odguide. com.au and search Ba­sic overnight oats

Turn these foods into easy meals that will help re­store your mus­cles and en­ergy

What you eat is vi­tal for achiev­ing your fit­ness goals. The right foods pro­vide the en­ergy and key nu­tri­ents to per­form at your best, to build and main­tain strong mus­cles, and to help you re­cover quickly af­ter a workout. If you’re plan­ning a stren­u­ous ex­er­cise ses­sion, aim to eat eas­ily di­gestible, slow-re­lease car­bo­hy­drates one to two hours be­fore­hand. Fol­low this up with a mix­ture of pro­tein and & car­bo­hy­drates shortly af­ter the ses­sion to help your mus­cles re­cover, and to re­plen­ish your di­min­ished en­ergy stores. Get in­spired with these quick ideas. 

Nu but­ter

Keep nut and seed but­ters, along with whole nuts, in the cup­board for a pre- or post-ex­er­cise snack.

The ben­e­fits Nuts and seeds are rich in pro­tein and healthy fats. They’re also a good source of both mag­ne­sium and cal­cium, which sup­port mus­cle func­tion and bone strength, plus zinc to boost your im­mune sys­tem.


Spread a cou­ple of tea­spoons of peanut, al­mond or cashew but­ter over ap­ple slices for a fast and fill­ing snack. 


Work out early in the morn­ing? A bowl of por­ridge is the per­fect post-ex­er­cise break­fast. As the weather starts to warm up, you can swap hot por­ridge for cold overnight oats, topped with tasty trop­i­cal fruits and fill­ing nuts.

The ben­e­fits Oats are an ex­cel­lent source of slow-re­lease carbs which help re­plen­ish the en­ergy stored in your mus­cles. They also pro­vide mag­ne­sium, which re­duces tired­ness and fa­tigue and may also sup­port mus­cle re­cov­ery.


Make a smoothie with oats, re­duced-fat yo­ghurt, milk and berries – then pop it in your bag to drink af­ter you’ve ex­er­cised. Or plan ahead and make our overnight oats, which keep in the fridge for two days.

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