Food Swaps

While 'recovery' supplements such as protein shakes, carbohydrate-protein drinks and protein bars provide a convenient way of getting nutrients after exercise, they are invariably more expensive than ‘real’ food. You can also get the protein, carbohydrates and other nutrients your body needs after an exercise session from egg-based dishes (such as omelettes, boiled egg and toast), milk-based drinks (such as home-made milkshake), pasta with cheese, or fruit with yogurt. The chart below provides a comparison of popular egg dishes with protein supplements and other popular products. The egg dishes supply 10 – 20g protein, the level considered optimal for recovery, and similar to that found in protein supplements and recovery drinks. By contrast, sports drinks, cereal bars and pasta supply no or only small amounts of protein.

Nutritional Comparison of popular recovery meals and products

  Calories Protein (g) Carbohydrate (g) Fat (g)
1 boiled egg and 2 slices toast + 10g margarine 320 15 31 17
2-egg plain omelette with 200g potatoes 325 19 35 14
Scrambled eggs (2) on 1 toasted bagel (60g) 334 20 35 14
Pasta (85g uncooked) with 100ml tomato pasta sauce 338 12 70 3
2 cereal bars (58g) (1) 250 4 40 8
500ml protein recovery shake (2) 385 22 62 6
500ml sports drink (3) 140 0 32 0
1 scoop (30g) protein powder (4)

120

23 2 2

(1) Alpen fruit & nut bar

(2) Lucozade Pro Muscle Protein Shake

(3) Lucozade Body Fuel

(4) Maximuscle Promax