Mediterranean couscous with feta

Serves 1

If you are really serious about your training, you need a post-workout snack that you can eat as soon as you're finished (before you even hit the showers!). It is recommended that the ideal snack should provide 1g of carbohydrate per kilogram body weight and 0.5g of protein. This should be consumed along with a bottle of water within 30 minutes of finishing training, followed by a high-carbohydrate meal within two hours. Try this simple dish that you can take with you in your kit bag. The couscous and raisins have high GIs, so they will replace lost energy straight away to aid recovery, while the feta cheese provides protein to help heal damaged muscles, as well as salt to replace body sodium lost through sweating. Couscous is light and easy to digest, so it suits people who lose their appetite after a workout and find it hard to eat straight away.

Ingredients

1 x 100g sachet of flavoured couscous
Half a red pepper, sliced into strips
6 cherry tomatoes, halved
6 black olives, halved
60g feta cheese, diced
1 tbsp raisins
Half tbsp pine nuts
Handful of fresh parsley, chopped

Method

Make up the couscous according to the packet instructions, place in a portable tub, fluff with a fork and allow to cool. Gently mix in all the ingredients and sprinkle with some chopped parsley.

Keep in the fridge until ready to take with you.