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Perfect Post Work Out Snack

Improved recovery?

Less muscle soreness?

Increased ability to build muscle?

Improved immune function?

Improved bone mass?

Improved ability to utilise body fat?


They say Breakfast is the most important meal of the day (and they are right!)

HOWEVER to promote strength and recovery, our post workout meals are vitally important.

After a hard session at the gym, our bodies energy stores need to be replaced. A post workout snack can can help your muscles recover quicker and give them the fuel to adapt and grow.

This magic window of opportunity opens immediately after training and although research suggests that protein synthesis continues for up to 48 hours post workout, re-fueling with quality nutrition as soon possible within a 1 hour of training shows the most beneficial results.

Many athletes are focus mostly on nutritional post work out supplements to refuel. These supplements are definitely convenient, however, I would always recommend a whole food first approach.

Having a whole food first approach allows you to not only gain the optimum protein and carbohydrates, but also other vital nutrients that the body needs to flourish.

Here is a simple portable snack that you can easily pop in your lunch box for a post training snack.

Sweet Potato Egg Cups

What you'll Need:

  • Olive or coconut Oil to line muffin trays

  • 3 medium sweet potatoes peeled and grated

  • 3 tsp. olive oil

  • Sea salt (or Himalayan salt) and ground black pepper to taste; optional

  • 1 small onion chopped

  • 1 cup broccoli florets chopped

  • 12 large eggs

  • ¼ cup shredded cheddar cheese or nutritional yeast (optional)


  • Preheat oven to 180 degrees.

  • Lightly coat a twelve cup muffin tray with oil.

  • Squeeze moisture from sweet potatoes using a clean tea towel.

  • Mix sweet potatoes with 2 tsp. oil. Season with salt and pepper (optional) mix well.

  • Divide sweet potato mixture evenly between prepared muffin cups

  • Press sweet potato mixture into bottom and sides of muffin cups.

  • Bake for 15 minutes, or until edges are golden brown. Set aside.

  • Heat remaining 1 tsp. oil in a pan over medium heat.

  • Add onions and broccoli; cook, stirring frequently until onion is translucent.

  • Remove from heat. Set aside.

  • Place eggs in a large bowl; whisk to blend.

  • Add onion mixture; mix well.

  • Evenly pour egg mixture into muffin cups. Evenly sprinkle with cheese.

  • Bake for around 15 minutes, or until a toothpick inserted into the centre of cups comes out clean.



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