Recovery after an endurance event

Recovery after an endurance event

Recovery after an endurance event


Food and fluid are a crucial component of the recovery stage, after exercise.

After completing any physical activity your muscles need time to repair. The appropriate fuel for your body will allow for faster recovery, but also you feeling better during the process.
The goal of the recovery period is to refuel your muscles glycogen stores, replace the fluid and electrolytes lost via sweat, and repair muscle breakdown with protein.

Glycogen synthesis is at its greatest in the hour following exercise. Most guidelines recommend having a snack or meal that provides 1 to 1.2 grams of carbohydrates per kilogram of body weight within the first hour of completing your exercise – the sooner, the better.

Prolonged exercise at higher intensity causes muscle breakdown, which can continue for 24-hours following the working out. Research shows that early intake essential amino acids through 15 to 25 grams of good quality protein can help promote the rebuilding of the broken-down muscle.

Good quality protein comes from animal sources like dairy, eggs and meat. If you are a vegetarian or vegan, a pea or rice protein powder is a great alternative.

My favourite go-to option after an intense workout is a fruit smoothie, or a savoury muffin.

Fruit smoothie:

  • 250ml reduced fat milk
  • 100g tub plain Chobani Greek Style Yoghurt (Chobani is higher in protein compared to other yogurt)
  • 2 cups of blueberries
  • A good squeeze of honey (2 teaspoons)

This provides 66 grams of carbohydrate and 24 grams of protein. Use a flavoured Chobani yogurt or additional honey if you need extra carbohydrate.


Place all ingredients in a blender until combined.

Sweet Potato Savoury Muffins

10 minutes preparation time, 20 minutes cooking time

Makes 6


  • Garlic infused olive oil to drizzle
  • 200g sweet potato, grated
  • 3 handfuls of spinach
  • 90g Feta cheese, cut into small pieces
  • 1 teaspoon dried basil
  • 1 cup self-raising flour
  • 4 large eggs
  • ½ cup tasty cheese, grated
  • 2 wholegrain wraps


  1. Pre heat oven to 200o
  2. Drizzle garlic infused olive oil into a hot frying pan, and sauté grated sweet potato and spinach for 2 minutes, or until spinach has welted.
  3. Remove from heat and add the feta and stir through the sweet potato and spinach.
  4. Transfer mixture to a bowl to cook, and then add dried basil, self-raising flour, eggs and grated cheese.
  5. Whisk the ingredients together.
  6. Spray and 6-serve muffin dish with oil to grease. Break each wrap into thirds and use the pieces of wrap as the muffin patty.
  7. Portion the mixture between the patties and bake for 20 minutes or until golden.

Each muffin contains 30 grams carbohydrate and 11.25 grams protein, so two muffins is a fantastic snack!