Protein for recovery

Protein can be used for growth and repair (which is the ideal use for protein) or can be used for energy like carbohydrate and fat. In this lesson you will learn about the protein enriched foods you should be including in your diet for maximum muscle recovery, repair and energy.

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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