Endurance nutrition expert Renee McGregor provides easy to prepare performance boosting food and drink recipes and tips. (Food and drink that you can prepare yourself… and yes, very easily!)

There are so many products on the market designed to improve your performance during training or competition, but it’s straightforward to prepare your very own. And the benefits are that you can tailor them to your personal taste preferences and save some money in the process.

Tropical smoothie protein shake

We all know that recovery post exercise is key, both nutritionally and physically in order to help muscles repair and adapt to training. With good recovery between sessions you’ll benefit from training consistency, which will optimise your performance.

Protein is a key nutrient in terms of response to exercise and so contributes significantly to the recovery process. When you mention “recovery nutrition” many people immediately think about using a protein shake – whey, pea, soy and hemp are just some of the protein isolates available on the market, but does everyone need to have a container of protein powder taking up space in their kitchen cupboard?

The simple answer is, no. OK, protein shakes can be useful in some situations. They are convenient and easy to carry and are therefore beneficial when training away from home; they’re useful too for multi-day events or when abroad.

Indeed the only time I tend to recommend them would be with elite athletes in high volume training when they are an easy way to kick-start the recovery process before their next training session later that day.

A recent study compared consuming whey protein immediately post resistance training with eating a steak. When they looked at the results, it was discovered that after two hours the individuals who had consumed whey protein had a higher level of available essential amino acids compared with the steak eaters. However, five hours later the reverse was true.

So, for the majority of us, choosing a whole protein food as a recovery option would be sufficient to still allow for recovery and adaptation. With that in mind, it’s possible to make your protein shakes with real food options, providing you with all the nutrients your muscles need for optimal recovery post training.

Get 20G Of protein with this refreshing tropical smoothie recovery drink.

You’ll meet the recovery requirements of most adults, as recommendations are for 0.25g/Kg bodyweight protein. (Carbohydrate intake post training will be very much dependent on the session that has just been completed).

Serves: 1 Preparation time: 5 minutes. Ingredients

  • 200ml tropical fruit juice
  • 200g fat-free Greek yogurt
  • 1 handful of ice

Put all ingredients into a blender and blend until smooth. Pour into a glass and serve straight away. It’s as simple as that!

Renne McGregor is a registered dietician and sports nutritionist and ultrarunner. eatwellfeelfab.co.uk