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!


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
  • 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.

Share This Article

Share on facebook
Share on linkedin
Share on twitter
Share on email
Share on whatsapp


  • No comments yet.
  • chat
    Add a comment

    Season runs from 1 Oct to 30 April. Some contact out of season.

    Be informed

    Join 10k+ swimmers who hear about upcoming ocean swims & get tips from us

    Every swim, every state. 220+ swims!