What's in it

2 slices of granary bread
2 thin slices of cheddar
1 tomato, sliced
4 slices of roast beef
A handful of lettuce
Ground black pepper

How it works

Beef is packed with protein so eating it after a workout will help rebuild your muscles and boost muscle activity for your next session. It is also a source of zinc, which is vital for tissue growth. Cheddar is an excellent source of calcium and casein, a high-quality muscle-protecting protein. The water content in the lettuce will help rehydrate your body after exercise. The leaves also contain alphacarotene, a powerful disease-fighting antioxidant. Tomatoes are rich in lycopene, which mops up cancer-causing free radicals produced by exercise and daily stress.

When to eat it

Within half an hour of finishing a weights workout.