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Protein for recovery

Proteins are made from a combination of 22 different amino acids. Some of these amino acids are produced in the body, but eight of these can’t be made and need to come from protein rich foods that you eat.

Protein is vital for muscle repair and immune support.

Aim to include a serve of protein at each meal, examples include fish, chicken, beef, lamb, pork, eggs, dairy products, tofu, legumes and to a lesser extent nuts and seeds.

If you’re not a big meat eater it can sometimes be difficult to ensure your receiving adequate protein. An easy way to bump up your protein levels is to include a protein smoothie in your diet.

Goal for the week

Experiment with protein smoothies. Use a variety of seasonal fruits, try different milks such as rice, dairy, almond and look into the different protein powders available. Below is Teresa Boyce’s fail safe all time favourite smoothie – give it a go!

Recipe

Berry omega smoothie

Ingredients (serves 1)
  • 30g vanilla low carb protein powder
  • 10 strawberries
  • _ banana
  • 1 tbsp. flaxseed oil
  • 250ml organic milk
  • _ cup ice
  • Sprinkle of cinnamon
Preparation
  • Place allIngredients into a blender.
  • Bend for 1 minute or until a creamy consistency.
  • Serve in a tall glass.

Tip: Post exercise add 1/2 cup rolled oats and blend.

Teresa Boyce

Teresa Boyce

Teresa is a sports and outdoors enthusiast and passionate nutritionist dedicated to helping others achieve real results.

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