Carbs and protein refill glycogen stores and repair muscles in 600 to 1000 kilojoules.
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170 grams plain Greek yoghurt with 1 cup berries
840 kilojoules (25 grams carbs, 18 grams protein)
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2 hard-boiled eggs and 1 small apple
840 kilojoules (15 grams carbs, 14 grams protein)
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Salmon avocado roll with brown rice, tuna sashimi
920 kilojoules (25 grams carbs, 13 grams protein)
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1 cup baby carrots with 1⁄2 cup hummus
960 kilojoules (22 grams carbs, 17 grams protein)
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3 corn thins, 2 slices prosciutto
920 kilojoules (13 grams carbs, 19 grams protein)
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