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  • Writer's pictureBrad Cunningham

Great Post Workout Meal

Carbohydrates or ‘Carbs’ seem to get a bad wrap these days, with all the diets and new theories out there. But the reality is we need to carbs, we need them for brain function, recovery and energy.

Where we go wrong is our timing of carbs. We tend to snack on carbs, add too much of it to pretty much all our meals (if you’re following typical Westernised eating patterns). And what happens is we create a resistance to insulin and therefore more fat storage, which we all know what that can lead to.

The best time to have high Gi carbs (carbs that spike your insulin level significantly) is post exercise. This promotes muscle repair and recovery.

If you’re having carbs any other time throughout the day, aim to consume protein and other vegetables with it to reduce the insulin effect.

Below is a great post workout meal.

Protein Oats (Proats)


  • ½ cup oats

  • Water

  • Dash of salt and cinnamon

  • 1 scoop Vanilla protein powder or egg whites

Method with Protein Powder

  1. Cook oats as directed

  2. Stir in 1 scoop Vanilla protein powder

Method with Egg Whites

  1. Partially cook oats for 90sec in microwave

  2. Mix in 125-150g egg whites and cook for further 90secs

  3. Add cinnamon for taste

You can even add a tsp of natural peanut butter for some good fats and taste.

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