Workout Your Diet To Match Your Training

It’s now one month into the New Year and if your still trying to find our groove when it comes to food and exercise don’t worry this should help. Food is fuel but knowing what to eat after a workout so that you can recover quickly and perform better makes all the difference in the world. That is why our Dietitian Tara gave some amazing ideas to help anyone on their journey.  

Recovery meals can make a huge impact on how you will pull – up at your next training session! Aim for these components in your meal after a training session:

  • Anti-inflammatory fats: fish, nuts and seeds, extra virgin olive oil and avocado.
  • Quality Carbohydrates: High fibre carbs like oats/ grains/ whole grain/ breads/ legumes or lentils. You can also go for carbs that contain protein such as yoghurt, milk and soft cheeses.
  • Protein: Yoghurt, milk, fish, fresh lean meats and poultry, legumes and lentils, tofu or tempeh and eggs.
  • Vegetables: “Eat the rainbow”, by including a variety of vegetables or salad.

A great idea is to meal prep some delicious salad bowls so that they are already prepared for you after your workout. Salad bowls can be really diverse and flavourful but also simple to create. Here are some delicious salad bowl ideas:

  • Beef Satay Salad Bowl
    • Steak
    • Rice or Quinoa 
    • Edamame 
    • Carrot
    • Cucumber
    • Spinach
    • Spring Onion 
    • Chilli 
    • Peanuts or Toasted Sunflower Seeds
    • Dressing: Satay Sauce 
  • Vietnamese Salad Bowl
    • Tofu, Egg or Chicken
    • Carrot
    • Cucumber
    • Chilli
    • Garlic
    • Ginger
    • Coriander
    • Spring Onion
    • Mint
    • Peanuts or Toasted Sunflower Seeds 
    • Rice, Quinoa or  Rice Noodles 
    • Dressing: garlic, chilli, fish sauce, lime juice, sugar and water 
  • Mexican Chicken Salad Bowl
    • Rice
    • Chicken grilled with Mexican spices
    • Corn
    • Avocado
    • Lime
    • Capsicum
    • Tomato
    • Chilli
    • Coriander
    • Red Onion
    • Feta 
    • Dressing: lime juice, olive oil and sugar 

When we’re training, the composition and volume of food intake is independent of whether we are training for performance, enjoyment, mental health benefits or body composition changes. The importance of a balanced meal is to ensure we can maintain our training to our best ability and at a reduced risk of injury. If you’re busy, split the meal into 2 with the second meal consumed in the next couple of hours.

Using the ingredients above anyone can create a balanced and nutritional meal that is perfect for after the gym. This ensures for the best recovery, performance and most importantly enjoyment knowing that you are on the right track. Just remember, making small changes each and every day means you are one step closer to reaching your goal.

Want more individual advice on your diet? Book in with our amazing Dietitian Tara Davenport who specialises in working with people to optimise their diet to match their training. For further questions or appointments feel free to call us  at (07) 3852 2434, email us at, or 

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