No more gels- the perfect healthy replacement 

Dependant on the length of your training is the quantity you need to prepare. One serve contains 20-25g of carbohydrates and 5g of fat, so please make multiple serves based on your exercise duration and fuelling requirements. ​A carbohydrate intake in the range of 30-60grams per hour, after the first 1-1.5 hour works for most endurance athletes

This recipe can also be used like a commercial liquid fuel on the bike. To make a “multi-hour” bottle simply multiply the recipe by the number of serves you require and add enough water to reach your desired consistency and taste. Please trial this in training – remember, nothing new happens on race day.




​Ingredients 

• 2 teaspoons rice malt syrup or honey
• 1 teaspoon MCT oil or organic coconut oil
• 1 kiwi fruit or 1/2 cup pineapple/berries or 1/2 pear 
• 1 teaspoon lemon squeeze
• Pinch of Himalayan salt
• Splash of hot water

Method

1. In your blender, mix ingrediants until smooth.
2. For a smooth consistency pour through a strainer or just pour directly into a gel flask and seal well.

Post workout recovery for anaerobic and aerobic workouts. Providing delicious quality protein for blood sugar regulation & muscle repair, healthy fats for satiety & carbohydrate for glycogen restoration - Nutritional and easy energy to fuel your next workout or daily tasks!


Ingrediants:

• ½ cup almond milk (or regular milk)
• 1 scoop whey or vegtable protein powder
• 1 tbsp nut butter
• 1 tbsp cacao powder or extra taste dependant
• 1 large frozen banana (peel before freezing)
• 1 tbsp raw maple syrup/honey
• 3 Dates - optional for extra Carbohydrate

Blend ingredients together… add ice if desired.

A combination of nutrient rich foods to aid in the recovery of exercise-induced DOMS.
The therapeutic use of Tart Cherries is obtained from potent flavonoids known as anthocyanins, these nutrients are responsible for the rich colours found in berries, fruits, and vegetables. Naturally, like other anthocyanin-rich foods, tart cherries deliver substantial antioxidant and anti-inflammatory activity, which help your recovery process and reduce pain. 
Our next ingredient Turmeric, is one of mother nature's most beautiful gifts, the medicinal actions offered are endless: musculoskeletal health, strength and flexibility, digestion & the liver, heart health, nervous system support, wound healing.
And pineapples, they contain bromelain which, is found plentiful in the stem. Bromelain has been used to treat indigestion and reduce inflammation for centuries. So the next session you put in and suspect you are going to walk around for the rest of the week feeling swole' try this smoothie post workout. 

Ingredients:

1/2 cup Tart/Cherry Juice
1/2 tsp Organic Turmeric (fresh/organic powder from health shop)
1/4 of Pineapple including core

Blend with ice & Enjoy!