This week I wanted to share some of my favourite pick me up recipes. Hopefully our September series has helped you find your exercise mojo and get back into your routine after the summer. Thinking about what you eat and what you put into your body will help you maintain your energy levels throughout the week, meaning you will be more likely to keep up your workouts and when you do, you will get more out of your workout and recovery than a poorly fuelled body.

We all hear so much about what we should be eating and what will help fuel our bodies for exercise. Protein, carbs and healthy fats, combined with a healthy mix of micronutrients are all essential, but sometimes life gets in the way! Even with the best of intentions, it is easy to let food and nutrition slip down our list of priorities. I am totally guilty of this, I love my exercise and unless something drastic happens I always make exercise one of my top priorities of the week. It’s my headspace, my feel good time, it’s the one part of the week that is completely my time and I love it! But when life gets busy I am not quite so good at always providing my body with the right food to support my exercise.

If you are like me and food slips down the priority list maybe these recipes can help you! These are my go to when I need a nutrition boost when I’m low on time. The soup is especially great to make up in large batches and freeze individual portions for later. Without these two recipes them there would be a lot more biscuits and unhealthy snacks consumed in our house!

Pick me up pre-workout smoothie
This smoothie has a shot of espresso in and so will give you that boost you need just before exercise. The caffeine will increase your stamina during exercise and give you a little energy boost. .

Ingredients (makes 2 portions)
250mls plain yoghurt
100mls milk of your choice
1/2 cup of rolled oats
2 shots of espresso or 1/2 cup of strong brewed coffee
2 soft bananas
Sprinkling of cinnamon
Dash of honey (optional)

Place all the ingredients into a food processor and blend, then serve. If you prefer it chilled, add a couple of ice cubes after you have made it. This recipe can be kept for up to two days in the fridge.

Super Soups
Soup is a great post exercise choice, and is so flexible and nutritious. You can add in extra vegetables to the recipe below to make it just right for you. The vegetables provide your body the nutrition it needs and the liquid will help you hydrate.

Ingredients (Serves 4)
2 tbsp of oil
1 onion
1 crushed garlic clove
2 carrots, peeled
1/2 butternut squash, peeled and chopped
1 sweet potato, diced
1 vegetable stock cube
4 tbsp creme fraiche
Sprinkling of chilli flakes
Handful of pumpkin seeds

Method
1. Fry the onion in a deep based frying pan until soft.
2. Add the garlic and continue to fry for an extra minute.
3. Add all the remaining vegetables to the pan, add the chilli flakes and the stock and simmer until the vegetables are tender.
4. Blend the soup and season to taste.
5. Serve with a dollop of yoghurt, and a sprinkling of pumpkin seeds and extra chilli flakes if desired.

Let me know some of your favourite pick me up recipes and how you get on with these! Next week will be looking at keeping a balance in your diet, how to keep in shape and shed a few pounds while maintaining a healthy, balanced diet.