Early morning Recovery & Fluids
If you are lucky enough to be home within 30-60 minutes of finishing your gym program, you don’t need to double up on recovery, with the right choices, breakfast can be your recovery meal. Try these ideas;
Breakfast recovery ideas;
- 2 eggs – poached or scrambled or omelette + 1-2 slices wholegrain toast + 1 glass low fat milk
- 250–350 ml of flavoured milk or fruit smoothie
- 5 cups muesli/oats + 100mL milk + 100g yoghurt + 30g nuts
- 200g low fat yoghurt or 300ml of low-fat flavoured milk + 35g protein cereal bar
- 250g baked beans + 2 slices of wholegrain toast + 1 glass low fat milk
- 2 crumpets or English muffins or Raisin toast, with thick spread of peanut butter and 1 glass (250-300mL) milk.
- 5 Cups high fibre breakfast cereal + 300mL + 1 large banana
- Grilled lean ham + cheese + tomato on 2 slices wholegrain toast or English muffin
- Pancakes topped with fruit salad + 200g yoghurt + milky coffee
Fluids in recovery
Replacing fluids lost in training is an important part of post training recovery. If you have a longer time between sessions, rehydrating with water alone will be a suitable strategy. If you know you are a heavy sweater and or, there is a short time between your next session, you might like to include al electrolyte replacement such as Hydralyte Sports into your water, and or be liberal with your use of sodium or sodium containing foods. If you finished your water bottle in training, don’t forget to re-fill it before you leave training. You can see more specific hydration tips for recovery in Module 3.
Fun Fact: Did you know that milk contains sodium. Milk is a magic recovery drink given it contains contains carbohydrates, is a good source of protein, is high in sodium and in liquid from to assist with re-hydration
