Post-Workout Prawn Noodles

Rice noodles cook in 3–4 minutes and have a high glycaemic index similar to white rice, making them an excellent post-workout carbohydrate source. Paired with king prawns — which cook in 3 minutes — this is genuinely a 15-minute meal with excellent recovery macros.

Ingredients

• 150g raw king prawns, peeled
• 80g dry rice noodles
• 2 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 1 tsp fresh ginger, grated
• 1 clove garlic, minced
• 2 spring onions, sliced
• 1 tsp vegetable oil
• Chilli flakes (optional)

Method

1. Cook the rice noodles according to packet instructions (usually 3–4 minutes in boiling water). Drain.
2. Heat the vegetable oil in a wok or pan over high heat.
3. Add the garlic and ginger. Stir for 30 seconds.
4. Add the prawns and cook for 2–3 minutes until pink and cooked through.
5. Add the drained noodles. Pour over the soy sauce and sesame oil.
6. Toss everything together for 1 minute.
7. Serve topped with spring onions and chilli flakes.

Nutrition Notes

Rice noodles are almost pure starch with minimal protein or fat — they're a carbohydrate delivery vehicle post-workout. The protein comes entirely from the prawns, which provide an impressive 20g per 100g at very few calories.