Imagine this: you’ve finished your long run and you’re fumbling around the pockets of your hydration vest to find the front door key. You desperately just want to down a pint of water and lie on the floor, legs up the wall style. But, before you put your feet up – or jump in the shower – you need to refuel your muscles. Because the longer you wait to eat something, the longer it takes to recover. Enter: the post-run snack.
The goal is not to devour an entire meal. It’s really a post-exercise ‘appetiser’ to help the body recover as quickly as it can. And while ready-made bars are great for ease, sometimes it’s nice to pre-make your own. After all, the ideal post-training snack should include a mix of carbohydrates, for example, oats, (to replenish depleted glycogen stores) and protein, such as peanut butter (to repair and rebuild the muscles).
Keep scrolling for our new favourite berry bar recipe
Easy berry bar recipe
‘Perfect for a balanced breakfast, snack or dessert. You can get creative with the fruit and if you have frozen berries in the freezer they work really nicely. This is fun to make with little ones too if you have a family at home!’ says nutritionist Rhiannon Lambert.
Ingredients (serves 8)
- 3 bananas
- 90g of oats
- 2 tbsp peanut butter
- 90g blueberries
- 150g strawberries, in pieces
- 150g Greek or coconut/soy yoghurt
Method
- Mash bananas in a rectangular baking dish, add chopped strawberries, blueberries, oats, nut butter and Greek yoghurt.
- Mix until well combined and spread evenly.
- Bake at 180C for 35-40 min until golden on the top.
- Let cool and store leftovers in the fridge for up to 5 days.
