There’s no doubt that one of the most enjoyable parts of exercise is brunch with your training buddies at the cafĂ© afterwards. The benefits of eating out socially can’t be overlooked, but if you’re using brunch as your post-exercise meal it’s a good idea to take a few extra minutes when you chose something from the menu to make sure you hit your recovery goals. Here are a few tips to turn standard brunch options into complete recovery brunch meals.


1. Poached eggs on sourdough toast

Great because…eggs are a fantastic protein source for muscle repair and sourdough toast is a quality carb that will help refuel depleted glycogen stores

Boost it by…add veggie sides to increase the antioxidant content of the meal – go for a variety of mushrooms, spinach, grilled tomato and avocado


2. Porridge with poached fruit

Great because…oats are a terrific wholegrain carbohydrate option to replace muscle fuel stores used during training. Poached fruit will add some extra carbs to the meal, as well as provide an assortment of vitamins and minerals to help support overall recovery

Boost it by…adding extra protein to boost muscle repair. Request extra nuts and yoghurt on top or enjoy with a milky latte-style coffee


3. Smashed avocado and feta on grain toast

Great because…avocado is a rich in quality, healthy fats which will help to keep you feeling full after training. The salty feta and toast will help to replace some of your lost electrolytes, and of course grainy toast is great for refuelling

Boost it by…adding extra protein to promote repair of damaged muscles. Top with a a side of smoked or poached eggs


4. Raisin toast with ricotta

Great because…ricotta is a great lean protein option and much more beneficial for recovery than just having honey or jam on toast. Raisin toast is higher in carbs than regular wholegrain toast so is an easy way to get in extra carbs if your fuel needs are high.

Boost it by…adding a berry smoothie to increase the protein portion of the meal as well as add a bunch of antioxidants to support the body’s recovery processes


- Contribution by Ali Patterson, Advanced Australian Sports Dietician -