ABS ARE MADE in the kitchen so the saying goes, and if you’re on a serious fitness kick you’ll already know how important nutrition is to your journey.

You can work out as hard as you like but at the end of the day, if you’re not fueling your body properly – with the right combination of protein, carbs and good fats – then you may be undoing all your good work in the next meal.

But worry not, we’ve rounded up six delicious recipes devised by Daniel Davey, a senior performance nutritionist along with Irish rugby players Fergus McFadden and Sophie Spence, that are tasty, nutritious and designed for athletes. So you know you’ll be getting all the necessary nutrition you need for those gym days in your meal.

Billy Stickland / INPHO Billy Stickland / INPHO / INPHO

Gym day recipes…

You’ll notice something as you peruse these recipes… they all have a common ingredient. Eggs. That’s because eggs are an excellent source not only of protein but also essential amino acids which help build up your muscles after training.

Remember to always choose eggs with the Bord Bia Quality Mark when shopping.

So, without further ado, let’s get cracking.

Mediterranean ham and spinach tart

Alan Rowlette Alan Rowlette

This tart is the sort of thing that could be eaten straight out of the oven, or left to cool it could be ready to be eaten for a post-gym meal if you’re not in a position to cook after your session but are feeling peckish (or absolutely starving, more likely).

Baked eggs with ham

Alan Rowlette Alan Rowlette

These little treats use the sliced ham (or you can use turkey slices) as the actual mould for the egg – so they’re like little tarts, but without any pastry. Almost pure protein in fact. They don’t take long to make and would make an interesting addition to your usual Irish breakfast line up.

Broccoli, ham and egg pie

Alan Rowlette Alan Rowlette

This delicious pie would serve 4-6, depending on how hungry you are, and gives you loads of nutrition in the form of broccoli, mushrooms and cheese as well as the ham and eggs. Serve piping hot from the oven with a side salad and watch it disappear.

Mini frittatas with ham, peppers and spinach

Alan Rowlette Alan Rowlette

Individual portions of your favourite dishes are always a good idea as you can bring it with you to work or have it after the gym. These mini frittatas have loads of flavour as well as a hefty amount of vegetables in there, so you’ve got a full meal in just one or two of those little guys.

Potato and spinach hash with fried eggs

Bordbia Bordbia

The recipe here calls for you to boil up some potatoes to get started – but if you have some leftover boiled potatoes from the night before you’re one step ahead.

This would make a perfect brunch if you’re a morning gym-goer at the weekend (and even if you’re not). It’s got all the carbs and protein you need, and the added bonus of some veggies and cheese too.

Oat bars with fresh berries

Alan Rowlette Alan Rowlette

Here’s a recipe to prepare in advance and have ready to bring with you on days when you know you’ll be tempted to snack. The oats and bananas provide slow-releasing energy and the eggs provide protein and essential amino acids – so they’re great for a post-workout snack as they’ll help with muscle rebuilding.

Inspired? Let us know if you’ll try any recipes in the comments below.

If you’re looking for a healthy ingredient for almost any meal – breakfast, dinner or lunch – look no further than eggs. They’re easy to digest and are a great source of essential nutrition. And at less than €2 for 6 they’re great value too. Head over to Bord Bia to find out more about the nutritional benefits of eggs and some more nutritionist-devised recipes.