Shepherd’s pie, a sports ‘cheat code’ meal

Evidence-based – fact check – 8 min read

A ‘cheat code’ meal often refers to a one that is more indulgent than the typical daily nutrition plan, often higher in calories, carbohydrates, or fats, while still providing nutrient value, performance benefits, as well as ‘comforting’. In sports nutrition, a ‘cheat code’ isn’t necessarily unhealthy, it can actually serve a strategic role in refuelling glycogen, supporting recovery, and satisfying cravings that help athletes stay consistent with their overall plan.

Take a classic example, my delicious ‘adapted’ Shepherd’s pie (image below) which I made with creamy organic potato mash (enriched with grass-fed butter and a pinch of salt) and an organic ragu base with less organic beef mince than in a normal Shepherd’s pie (I have my reasons), but more onions, carrots, tomato sauce and plenty of thyme. There are no specific requirements to have to source organic ingredients, thats a separate discussion altogether, and just a personal (health) preference. Disclaimer: Note that some of these ingredients may not be suitable for specific gastrointestinal conditions, so personalisation is key.

You could use much more beef mince if a higher quality protein intake is a specific goal, this is a topic of much debate and controversy in sports nutrition circles (1), but my own protein intake is already covered by other meals throughout the day relative to my own goals.

in the following discussion, I highlight some of the benefits of the nutrients and compounds this meal provides, and evidence how a meal such as the humble shepherd’s pie, can be a sports nutrition ‘cheat mode’ that provides an array of balanced and beneficial nutrients

Key macronutrients & health benefits post-workout
Protein (Organic Beef Mince)
High-quality, bioavailable, complete protein (beef) containing all essential amino acids (in sufficient amounts), carnosine (a di-peptide) and creatine (an amino acid derivative), supporting muscle recovery, repair and hypertrophy (growth), espcially after resistance training [1]. Beef is also a rich source of highly bioavailable heme iron, zinc, and B vitamins, which are critical for oxygen transport, immune function and energy metabolism respectively.

Carbohydrates (Organic potato mash, marrots, tomato sauce)
Potatoes provide slower-release carbohydrates (compared to refined carbs) to transiently replenish muscle glycogen depleted during intense workouts [2]. Carrots and tomato sauce contribute dietary fibre and micronutrients such as beta-carotene (a vitamin A precursor) and vitamin C, which support immune function and antioxidant defences.

Fats (Grass-fed butter, beef fat)
Grass-fed butter contains conjugated linoleic acid (CLA) which plays a role in muscle preservation and body compposition, as well as fat-soluble vitamins (A, D, K2), which play roles in hormonal balance, bone health and anti-inflammatory signalling [3]. Dietary fat also helps slow digestion slightly by reducing gastric emptying, supporting sustained energy release post-workout.

Provides key micronutrients
Vitamin A: Retinol (butter) / beta-carotene (Carrots): Supports tissue repair, immune function, and vision.

Vitamin C: (Potatoes, tomatoes, carrots, onion): Essential for collagen synthesis and acts as an antioxidant, protecting against exercise-induced oxidative stress [4].

Vitamin K: (Butter, carrots, tomato): Supports bone metabolism and connective tissue health.

B Vitamins: (Beef, onion, carrots): Aid energy metabolism, red blood cell formation, and neurotransmitter production, essential for post-exercise recovery.

Iron (Beef, carrots): Supports oxygen delivery and ATP (energy) production, critical for sustained energy.

Zinc (Beef, onion): Important for immune function, protein synthesis, and wound healing.

Potassium (Potatoes, carrots, tomato): Maintains electrolyte balance, nerve signaling, and muscle function.

Magnesium (Potatoes, butter): Supports muscle relaxation and energy production.

Importance of phytonutrients
Polyphenols, flavonoids and antioxidants in the Tomatoes (ie Lycopene), Onion (Quercetin), and Thyme (Thymol, Carvacol, Apigenin, Luteolin, Rosmarinic acid) may help combat exercise-induced oxidative stress [4], neutralise free radicals, reduce inflammation, promote recovery [5] helping support cardiovascular health (6), antimicrobial properties (thyme), as well as a decent source of Vitamin C and K (Thyme).

Timing of nutrients
For post-workout recovery, the combination of protein and carbohydrates is ideal:

Protein: Consuming 20–40g of high-quality protein within 30–60 minutes post-exercise supports muscle protein synthesis [1]. This plate provide approx 125g of beef mince protein providing approx 23g of high quality protein, with some more in the potato mash (about 4 grams).
.
Carbohydrates: 1–1.2g/kg body weight of carbohydrates within the same window helps rapid glycogen replenishment, particularly important after glycogen-depleting sessions and may help performance in the next workout / event [2,8].

Fats: While fats slow digestion, the moderate amount in a Shepherd’s pie is unlikely to impair nutrient absorption significantly, making it suitable for a post-workout meal (8).

In summary, a Shepherd’s pie can be a strategically beneficial post-workout meal, delivering protein for muscle repair, carbs for glycogen replenishment, fats for hormonal support, and micronutrients for recovery. Framing it as indulgent may make it psychologically satisfying while still nutritionally aligned with health and performance goals.

Get in touch to work with me on my Integrative Sports Nutrition Programme, click to learn more.