Carbohydrates plus potassium help prevent muscle cramps
- Berry and oat smoothie
A valuable hit of low GI carbs for longer lasting fuel
Nuts can reduce inflammation and up endurance
- Low fat greek yoghurt with muesli and pepitas
Protein-rich yoghurt for muscle repair and calcium to help prevent stress fractures. Pepitas are packed with magnesium, essential for energy production.
- Whole meal toast with baked beans
Provides a dose of carbohydrates and a plant-based source of protein for muscle repair.
- Salmon with sweet potato and asparagus
Filled with anti-inflammatory omega-3 fats, protein for muscle recovery, low GI carbohydrates for glycogen restoration and vitamin A for immune function.