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.

Your goal for the week

Experiment with protein smoothies. Use a variety of seasonal fruits, try different kinds of milk 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!


Berry omega smoothie

Ingredients (serves 1)

  • 30g vanilla low carb protein powder
  • 10 strawberries
  • 1/2 banana
  • 1 tbsp. flaxseed oil
  • 250ml organic milk
  • 1/2 cup ice
  • Sprinkle of cinnamon


  • Place all ingredients 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

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