We rate the best post-workout refuels around

We rate the best post-workout refuels around

So, you have all the hard work done in preparation for what’s promised to be a challenging 5K obstacle-filled run, now it’s time to think of the aftermath.

Choosing what you decide to refuel with after Fanta Sandstorm will prove pivotal in achieving a fast recovery time, so have a look at these six handy, delicious options.

1: A 3:1 Carbohydrate to Protein ratio:

The main goal after an intense workout like Sandstorm is to refuel on both carbohydrates and protein in order to enable muscle repair and recovery.


Pairing the likes of bread, pasta, rice or a tortilla wrap, which are high in carbs, with a protein such as chicken, turkey, salmon or even some eggs gives you a solid post-recovery meal.

2: The Quicker Option:

If you’re looking for a more convenient way to refuel on carbs & protein, protein bars are a quick, healthy option. Also, easy snacks such as a bagel topped with some peanut butter would do nicely.

3: Don’t Skimp on Sugar:


You’ll also need a little sugar to re-energise yourself and what better way to do that than an ice-cold bottle of Fanta!

4: Liquid Meals will suffice:

If you can’t stomach solid foods after a workout, you should try a protein shake, a fruit and yoghurt smoothie or even some chocolate milk. Chocolate milk contains a high level of protein and carbohydrates, as well as vitamin B.

5: Rehydration is Vital


It’s not all about the food when it comes to refuelling, water is just as important. Replace the fluids that you’ve lost during the run as soon as possible to avoid dehydration.

6: Time is of the Essence

Don't wait until you’re hungry or thirsty to eat or drink after the run. After a workout like Sandstorm, you'll want to replenish your energy reserves as quickly as possible. Refuelling and hydrating yourself with the first 30 minutes after exercise can minimize muscle stiffness and soreness.

This content is brought to you by Fanta Sandstorm.

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