It is HOT!

The temperatures are getting warmer and training is ramping up. Has anyone else noticed that this is a highly sweaty combination? A fellow runner asked me after a recent training session if I’d poured my water bottle over my head. Of course, I hadn’t.

I’ve also noticed that with this heat, food is less appealing after training. Previously, I could have easily eaten a horse straight away. I would scoff yoghurt, muesli and fruit after a run, or quickly whip up some eggs on toast. But now, the thought of eating makes me hurl a little.

So I am hot, dehydrated and exhausted, quick recovery is a priority, but I don’t feel like eating. This is a recipe for disaster!

As a Sports Dietitian, I know how important it is to recover after training and replace what you’ve used up or lost over the session. Rather than force-feeding myself that dry bowl of muesli I’m going to enjoy a recovery drink instead. One that will give me everything I need – fluids, electrolytes, protein and carbohydrates.

Here are a few of my go-to recovery drinks, providing this combination:

  • Fruit smoothie
  • Chocolate milk
  • Protein powder (NOT low carb) *carbs are an essential part of any recovery meal/drink

My current choice is the protein powder because by the time I drive home from training, shower and make breakfast, or a smoothie, it would be close to 45 minutes. If I take the powder to training I just add water after the session and can drink it on the way home – voila!

For a smoothie I usually blend:

Frozen/fresh banana

½ cup frozen berries

1 TB chia seeds

½ cup natural yoghurt

1.5 cups low fat milk

Perhaps you’ve noticed similar changes with the heat? Increased sweat, thirst, lower energy levels, decreased appetite? The heat can really knock you for six, so if you are experiencing any of these ‘symptoms’, it is important you are addressing them.

If you are interested in perfecting your recovery meal, or would like to know more about your specific nutritional requirements, please contact me at