What you get

The right mix of carbs, protein and antioxidants to stop afternoon munchies and prevent your muscles from breaking down after exercise.

When to eat it

30 minutes after finishing your last rep.

To make

Before leaving home, hard boil a large egg for eight minutes, leave to cool and then peel. Mash the egg with two tablespoons of cottage cheese and place in a plastic box. After your workout, spread four rough oatcakes with the egg mixture and top with a tablespoon of alfalfa sprouts. Season with ground pepper.

Egg

As well as being low in fat, these muscle-building protein packages will stock your body with a good balance of the amino acids needed for muscle development.

Alfalfa sprouts

These little sprouts contain an abundance of highly active antioxidants that will help fight off post-workout fatigue. They also contain calcium, an essential nutrient for strong bones.

Cottage cheese

Cottage cheese is a low-fat source of protein that fuels muscles without adding fat. It's packed with calcium, which initiates muscle growth and transmits nerve signals in the muscles.

Oatcakes

The roughage from the oatcakes will ensure that you remain feeling fuller for far longer. The oatcakes will also provide your body with enough carbs to refuel your glycogen stores.