If you exercise at night, high GI carbohydrate-rich foods like rice, a bagel or potato are ideal as they are quickly digested and can also help promote sleep.

For good post-exercise dinners, try: Rice (try quick cooking rice pouches – pre-cooked rice that needs just 90 seconds in the microwave to heat) with simple stir-fried chicken breast and some vegies, or Microwave a potato in it’s jacket and add some tuna, corn and chopped red capsicum, or A bowl of rice bubbles with milk and a few berries will even do the trick!

If you work out during the day, for example in your lunch break, the same carb/protein principles apply, but at this time of day, try low GI, higher fibre carbohydrate-rich foods to give you longer lasting energy throughout the afternoon, like:

I have this as my post meal:

Wholegrain sandwich or wrap with tuna, chicken or egg plus salad (dark green leaves like rocket or cos lettuce with beetroot and grated carrot) plus fruit – good choices include oranges, mango, apples, berries Sushi rolls plus a side salad Low GI rice or pasta salad (avoid creamy sauces) containing chicken, legumes, fish and roasted vegetable.

If it’s between meal times and you just need a replenishing snack, try:

I have this as my pre workout meal:

Dried fruits with nuts (carbs plus protein plus healthy fats for filling power) or a dried fruit and nut bar A breakfast bar or muesli bar with a piece of fruit and a handful of nuts Flavored low fat milk or a fruit smoothie – these provide extra fluid as well as carbohydrate and protein A tub of yogurt with chopped fruit or some berries