TOPIC 4 - RECOVERY AND INJURY

with Lisa Middleton - Advanced Sports Dietitian

Recovery and Injury Tips

  • Training at home means recovering at home – and that includes nutrition
  • Plan ahead to ensure high performance recovery snacks or meals are available soon after you finish your training sessions to help your body to recover quickly and be fresh and ready to go for the next session
  • Recovery nutrition helps you to train better, build fitness and can help prevent injury.
  • If your body has not recovered well from the previous training session, you can feel fatigued and this can lead to increased risk of injury (especially if you are training in your front or back yard and not your usual playing/training surface).
  • Recover well by including some protein, carbohydrate, healthy fats and antioxidants/vitamins/minerals to give your body the best chance to recover well.

  • Here is a link for more info on recovery nutrition - Recover like a champion - What top Australian athletes eat after training and competition

Recovery Smoothie


Recovery Smoothie

Rice milk is great to include in smoothies after training due to its high glycemic index, which can help speed up recovery.  Added protein from yoghurt, almonds and skim milk powder make this smoothie a perfect recovery snack.

Recipe from ‘Super Food for Performance in Work Sport and Life’ by Lisa Middleton

Serves 1

  • 1 cup/250ml rice milk (calcium fortified)
  • 100g/3.5 oz lowfat Greek yoghurt
  • 1 medium ripe banana, chopped
  • ¼ cup/40g frozen berries
  • 1 tbsp ground almonds
  • 1 tbsp skim milk powder or whey protein powder

Combine all ingredients and blend, pour into a tall glass to serve.