Mollie Powney & her 'Top 3 things to consume after exercise'

Updated: Nov 20, 2018

Mollie Powney Personal Trainer (photo by Jack Rennie)

Mollie Powney comes into the fitness world at a new fresh and knowledgeable angle. Her passion for fitness lies in Sport and all the foundation movements of Strength and Conditioning. 

She finds it extremely interesting how it all works and with these blogs hopes to share her knowledge which can help with every day situations or any given sport. 

Whilst working at Life&Sole with other highly qualified PT's, Mollie has learnt that there truly is nothing better than helping someone complete something they didn't think they could. Mollie’s first blog for us is on the ‘Top 3 things to consume after exercise’…


How you re-fuel your body after your workout can be an important factor in a healthy lifestyle.

Yet for some it’s still a mystery. Should you eat after exercise ? What should you be eating after exercise ? What is it that your muscles need and crave after training ? Why is nutrition so important?

During a workout micro-tears are created in your muscles and some proteins are also destroyed. As a result of this your body craves Protein, Carbs and Good Fats to repair and re-fuel.

Carbohydrates, such as sugar and starch, are readily broken down into glucose, the body’s principal energy source. Glucose can be used immediately as fuel, or can be sent to the liver and muscles and stored as glycogen.

During your workout, muscle glycogen is converted back into glucose, which only the muscle fibres can use as fuel. Your muscles pick up some of this glucose and use it in addition to their own private glycogen stores. The body constantly uses and replenishes its glycogen stores.

The carbohydrate content of your diet and the type and amount of training that you undertake influence the size of your glycogen stores. So here’s a few tips to help give your body what it needs after exercise.

Chocolate Milk!

Yes you read right, chocolate milkshake is a fantastic post workout drink. In order for your muscles to repair, develop and grow they need fuel. The perfect formula for this is a 3:1 ratio of Carbohydrates to Protein. Coincidently the exact ratio found in a Yazoo Chocolate Milkshake.

Avocado on toast with a melting poached egg

This great meal can be enjoyed as a breakfast that you go to bed dreaming about, a lunch you work all morning for or a dinner you race home to after a hard day’s work. Best of all it contains the perfect amount of all three fuel sources. So grab a plate!

Avocado is good fat your body needs to build up the glycogen in the muscles. Toasted ‘Protein’ bread is a source of carbohydrates, fats and protein for those fatigued muscles. To finish why not push the boat out by adding a poached egg. With this you’re adding more protein and fat flavour to this mouth-watering dish.

Grilled Chicken with Roasted Vegetables

If you’re a night owl and prefer to train and sweat out the frustrations of the day, this one is for you. A meal fit for a king, Chicken Breast is a source of good natural protein that will go straight to your muscles. Whilst roasted Vegetables drizzled with Olive Oil provide the carbohydrate and good fat content.

So there you have it, 3 post workout tips to keep your muscles happy! Check out Mollie's Facebook page at

Moray Sports Centre

Linkwood Road

Elgin, IV30 8AR

Moray Sports Foundation

Scottish Charitable Incorporated

Organisation (SCIO)

Registered Charity No. SC046059