Home Nurse: recovery foods for all ages

Recovery foods are important at every stage of life, helping teenagers through to older adults maintain active, mobile lifestyles. After exercise, the body needs the right nutrients to repair muscles, restore energy and support overall recovery.

Whether someone enjoys walking, gardening, team sports, gym classes or physiotherapy exercises, good nutrition helps the body recover more effectively and prepares it for the next day’s activity.

Exercise places stress on muscles and uses up the body’s energy stores. Recovery foods can help to replace what has been lost. High-quality protein foods are especially important as they help to repair and rebuild muscle tissue. This becomes even more important as we age, as muscle strength naturally decreases over time. Carbohydrates are also essential as they replace the energy used during physical activity.

Recovery meals do not need to be complicated or expensive. Simple, everyday foods can provide excellent nutrition. Good sources of protein include eggs, chicken, fish, Greek yoghurt, milk, cheese, beans, lentils, tofu, and nuts. Good sources of carbohydrates can be found in foods such as wholegrain bread, oats, rice, pasta, quinoa, potatoes, bananas and starchy vegetables.

Combining protein and carbohydrates together after exercise is often the best approach. For example, yoghurt with fruit, eggs on toast, or chicken with rice or quinoa are all easy-to-prepare recovery meals.

It is also important to keep well hydrated before and after exercising. Milk, smoothies and soups can also help with hydration as well as providing nutrients.

Eating a nutrient-dense, balanced diet helps to support our overall health, while also improving our energy levels and reducing muscle soreness post-exercising.

Ingredients: Serves 4

2 tbsp olive oil, plus extra for frying

2 tbsp soy sauce

1 tbsp white wine vinegar

2 tsp smoked paprika

Salt and black pepper

4 chicken fillets, butterflied

300g tomatoes on the vine

2 courgettes, thinly sliced, lengthways

For the yoghurt sauce:

100g Greek yoghurt

1 clove garlic, crushed

Squeeze of lemon

1 tbsp chives, finely chopped

Sea salt

To serve:

Cooked quinoa or wholegrain rice

Method

1. Add the olive oil, soy sauce, vinegar and smoked paprika to a large bowl with a little salt and pepper. Stir to combine and add the chicken fillets, coating each one well with the marinade. Cover and refrigerate for at least an hour or overnight.

2. When ready to cook, add a tablespoon of olive oil to a large griddle pan. Once hot, add the chicken and cook for about 8 minutes on each side, depending on the thickness of the fillet. Ensure the chicken is fully cooked before transferring to a warmed plate.

3. Wipe the pan clean. Add another drizzle of olive oil. Once hot, add the tomatoes and slices of courgette. You may need to do this in two batches. Cook for a couple of minutes on each side, taking care when turning the tomatoes to leave them on the vine intact. Sprinkle with a little sea salt and transfer to a warmed plate.

4. Before serving, make the yoghurt sauce by combining the yoghurt, garlic, lemon and chives, plus a little sea salt.

5. Divide the cooked quinoa or rice between four plates, add the chicken and vegetables and a dollop of the yoghurt sauce on top.