Supporting your post-workout recovery physically and mentally begins as soon as you leave the field, court, water, track or slopes. In order to be prepared for the next training session or competition, it is important that you strive for the best recovery possible – refuel, rehydrate and rest. Both the timing and the type of food you eat is important for recovery.

Here are five valuable foods to include within 45 minutes of finishing training to assist recovery.

1. Eggs

Eggs are a fantastic recovery food and provide the building blocks your body needs to make adaptions after training. A large egg provides seven grams of protein as well as a range of other important nutrients - vitamin D, calcium, zinc and iron, to name a few. Poached eggs, boiled eggs, omelettes or scrambled eggs are great options for a post-recovery meal.

2. Bananas

Bananas are the number one fruit of choice for the world’s leading athletes and everyday Kiwis. When compared to an apple, a banana contains twice the carbohydrates, and three times the potassium, four times the protein and five times the magnesium. Bananas also contain tryptophan, a protein that your body converts into serotonin – a chemical that helps improve mood and happiness in healthy people.

3. Greek yogurt

Natural Greek yogurt contains high levels of protein and carbohydrate, both essential for maximising recovery. It also contains healthy bacterial cultures, which are good for the digestive system. To give this nutritionally rich snack an even bigger boost, simply add one scoop of Balance 100% Whey to your serving of yogurt and you have the perfect post-recovery snack.

4. Avocados

Avocados are rich in monounsaturated fat (healthy fats) and contain a unique combination of vitamins and minerals to help keep your immune system fighting fit. Avocados also contain phytosterols which have antioxidant properties, important for high-impact athletes recovering from strenuous exercise. Avocados can be added to a sandwich, spread over a slice of toast, mixed into a salad or added to a smoothie.

5. Post workout balance recovery smoothie

Frequent and high intensity exercise is known to increase the loss of antioxidants, vitamins and minerals in your body. Try this high-antioxidant recipe to give your body and mind the post-training boost it needs, plus the protein in Balance 100% Whey helps repair and recover muscles after your workout.