Post-Workout Rice and Eggs

White rice — typically avoided on a cut — earns its place post-workout. Its high glycaemic index means glucose reaches the bloodstream quickly, replenishing depleted muscle glycogen fast. Combined with whole eggs for protein, this is a nutritionally ideal recovery meal.

Ingredients

• 150g cooked white rice (pre-cooked or reheated)
• 3 large eggs
• 1 tbsp low-sodium soy sauce
• 1 tsp sesame oil (optional)
• 1 spring onion, sliced
• Salt and pepper
• Cooking spray

Method

1. Heat a non-stick pan over medium heat. Spray with cooking spray.
2. Crack in the eggs and scramble gently, removing from heat while still slightly soft.
3. Reheat the cooked rice in the microwave for 90 seconds.
4. Combine the rice and eggs in a bowl.
5. Drizzle with soy sauce and sesame oil.
6. Top with sliced spring onion.

Nutrition Notes

The post-workout period is one of the few times that fast-digesting carbohydrates are strategically beneficial. White rice, unlike brown rice, digests quickly and drives glycogen resynthesis efficiently. Eggs provide a complete amino acid profile for muscle protein synthesis.