SLIDE 2 REFUEL REHYDRATE REBUILD
Carbs Fluids Protein
30 mins
20-40g
3Rs of Recovery
50-80g vs
CHO 60-70g Portion
x3
PRO 20-40g Portion
240–280kcal 80–120kcal 600ml x1 (1 pint)
Smoothies = Quick Recovery…
Base Energy Fabulous Flavours Vitamins Smoothies
+ + +
spinach strawberries, bananas apples, pineapple watermelon frozen berries mint ginger cinnamon coconut cocoa powder peanut butter, honey porridge oats quinoa beetroot juice muesli cottage cheese cow’s milk natural yogurt
carton of rice pudding
Tough week on the sports field? Training hard? Getting ready for competition? Using the right blend of simple foods to create a pre or post-sport smoothie can offer a timely nutrient boost. Select ingredients from each column. Add ice, frozen fruits, sparking water, extra milk or juice to get your preferred consistency. Have a go, do it your way!
Flavoured milk, almond butter, banana, cottage cheese Natural yogurt (plain, fruit or vanilla) chopped apricots, almonds, spinach, mint
Ingredients Ingredients W I T H C A L C I U M I M P O R T A N T F O R B O N E H E A L T H C O N T A I N S I R O N F O R H E L P I N G R E D U C E T I R E D N E S S
Calcium Energy Protein Calcium Energy Iron
Calcium Booster Iron Surprise Vitamin shot Brekkie To Go
Berries, milk, coco powder Low fat rice pot, milk,
peanut butter
Calcium Energy Vitamin C Calcium Energy Protein
Ingredients Ingredients W I T H V I T A M I N C I M P O R T A N T F O R I M M U N E F U N C T I O N QUICK ENERGY FOR EARLY STARTS
Ultimate Smoothie
T h e A r t
t h e
