Energise your body with these simple, easy to prepare meals

Banana and Peanut Butter

Ingredients:

  • 1 Medium Banana (about 18cm)
  • 1 Tablespoon Peanut Butter (approximately 16g)

Nutritional Value:

  • Calories: ~199 kcal
  • Carbohydrates: 30g
  • Fiber: 4g
  • Protein: 5g
  • Fat: 8g (with healthy monounsaturated fats)
  • Magnesium: 10% of the DV

Why It Works:

  • Bananas provide a quick source of natural sugars (glucose), which fuel your muscles during a workout. The potassium also helps with muscle function and can prevent cramping.
  • Peanut butter adds protein for muscle repair and healthy fats, which help to keep you feeling satisfied. It also has a bit of magnesium, which supports muscle function and recovery.

This combination is a great balance of quick energy from carbs and sustained energy from healthy fats and protein, making it an ideal snack for early morning workouts.

Energise Your Body
Energise Your Body

Overnight Oats And Protein Powder

Ingredients

  • 25g of Dry Oats (Old-Fashioned Oats)
  • 20g of Protein Powder (Whey or Plant-Based)
  • Water or milk (about 1/2 cup or as needed)
  • Optional: Sweetener (like honey, maple syrup), fruit (like berries or banana slices), or nuts for topping

Nutritional Value

  • Calories: ~175-215 kcal
  • Carbohydrates: 18-21g
  • Protein: 17.5-22.5g
  • Fiber: 3.5-4.5g
  • Fat: 3.5-4.5g
  • Iron: ~10-15% of the DV
  • Magnesium: ~5-10% of the DV

Why It Works:

  • Oats provide the slow-releasing carbohydrates that offer sustained energy, but with less volume and calories. Easy way to energise your body.
  • Protein powder still offers a good amount of protein (15-20g) to help with muscle recovery, making it ideal for a balanced pre-workout meal.
  • This combination is lower in calories than the normal breakfast portion, while still offering a solid balance of protein, fiber, and energy.

If you are gluten intolerant you can replace the oats with chia seeds. Similar caloric value if you use approx. 20g of chia seeds. The great things is that both recipes can be prepared overnight and have them ready in the fridge for a simple and easy pre-workout meal.

Versatility of Smoothies with Protein

Ingredients

  • 1 Scoop (20-25g) Protein Powder (Whey or Plant-Based)
  • ANY vegetables and/or fruit
  • If you’re looking to control calories while still enjoying a flavorful and satisfying smoothie, using high-quality protein powder paired with water is a fantastic option.

Nutritional Value (depends on your choices)

  • Calories: ~200-250 kcal
  • Carbohydrates: 30-36g
  • Fiber: 4-5g
  • Protein: 18-22g

Smoothies are a nutritious and versatile way to combine protein, fruits, and vegetables into one satisfying meal or snack and energise your body. Whether you’re after a quick post-workout recovery drink or just want to pack in more nutrients during the day, the options are endless. With protein powder and a variety of fruits and vegetables, you can create a smoothie that fits any taste preference and dietary need, from sweet to savory. The best part? You can tailor your smoothie to meet your personal health goals, whether you’re looking for more protein, antioxidants, or healthy fats!

Let your creativity run wild and experiment with new combinations to find your perfect smoothie recipe!

Energise Your Body