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The right recipe for exercise

Posted at 12:02PM, 30 July 2012 by Roxanne Fisher - Writer/Sub-editor, bbcgoodfood.com

It's difficult to know what to eat before, during and after exercise to naturally improve energy, stamina and recovery. Our three brand new recipes are ready in a flash and include some special ingredients to help you make the most of your workout.

The pre-exercise shake:

Low-fat and ready in five minutes, this shake boasts honey, almonds and a banana in its ingredient list, making it a great pre-workout snack:

Key ingredients:

Banana

The athlete's favourite. Bananas are compact and full of nutrients while also being a good source of easily digestible carbohydrates, which are converted into energy by the body. It is also though the high levels of potassium in bananas may help you to avoid cramping during exercise.

Honey

Somewhat an unsung hero, those in the know swear by honey as one of the best foods to eat pre-exercise. Natural and just as effective as an energy gel, honey is a simple carbohydrate made up mostly of unrefined sugars, which are easily absorbed by the body and prop up energy stores.

Almonds

Almonds provide an energy boost in the form of natural, monounsaturated fats, giving your body another source of energy to draw upon when the going gets tough - particularly important for endurance exercise.

Try our exercise shake recipe

The mid-workout energy bite:

Make ahead and freeze for ultimate convenience. Pocket an energy bite and if fatigue kicks in, give your body a helping hand with these little endurance-boosters - packed with quick release energy:

Key ingredients:

Raisins and pecans

Dried fruit is high in natural sugars and provides a concentrated dose of easily absorbed energy (carbohydrates) for the body. Pecans top up alternative energy stores, as they are high in natural fats.

Flaxseed

A good source of omega-3, which is thought to boost immunity and therefore optimises the body's energy levels. Just a tablespoon is needed in this recipe to ensure you don't get unwanted bloating as they are high in dietary fibre.

Try our energy bites recipe

After exercise yoghurt

Fat-free and low in calories, this yoghurt is the ideal post-workout snack to help recovery due to a couple of key ingredients...

Key ingredients:

Mixed berries

High in natural sugars, berries deliver much needed carbohydrates to muscles in the quickest time possible and can therefore help to replenish depleted energy stores after exercise.

Greek yoghurt

Protein is important for post-workout refuelling, as it is the nutrient that maintains and repairs muscles and lean body tissue. Depending on brand, Greek yoghurt contains around double the protein of regular yoghurt, so enjoy a hearty helping and heal those fatigued muscles fast.

Try our instant frozen berry yoghurt recipe

For more inspiration, browse our healthy recipe collections

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