LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

RecoverSupplies nutrients for growth and recovery.MilkChicken / poultryEggsBeefYoghurtFishSkimmed milk powder SoyCottage cheeseBeans and pulses. WHY? The recover foods all contain a source of protein which is vital for growthand recovery. WHY? Our muscles are made of protein and we need protein from our diet to repairdamaged muscles and make them strongerWHY? We also need calcium from milk and cheese to build strong bones. HOW? Try and include a source of recover foods at every meal and certainly in thefirst meal or snack after exercise. HOW? Low fat milkshake, meat-filled roll, scrambled eggs and/or beans on toast,fish with rice, mince ‘n’ tatties and cottage cheese on oatcakes. All of these areexcellent options as recovery meals or snacks after exercise.Aim to have a fuel and recover food within 30 minutes of the end of exercise to maximiserecovery.RestoreHelps repair damages tissue and maintains healthy function.Salmon Extra virgin olive oil Spices and chillies Cherry juiceMackerel and sardines Linseed oil Fresh fruit and berries Large oatsGrass fed beef and poultry Virgin coconut oil Green vegetables Bulgar wheatNuts and seeds Avocado QuinoaBeetrootCous cous. WHY? Restore foods provide a lot of small nutrients that our bodies need to stayhealthy, repair muscles and prevent them from getting damaged. HOW? The restore foods can either be a main part of your meal or be included in asnack or as a side dish e.g. Salmon with beetroot and avocado salad. HOW? Try and include 2-3 servings of restore foods each day and eat as wide avariety of them as possible.Fresh fruit and berries are an ideal snack so combine them with a glass of milk for acomplete meal providing core-fluids-fuel-recover-restore.MAKE SURE YOU TAKE ONFUEL FOODS BEFORE ANDAFTER EXERCISEFLUIDSFUELREGULAR FLUID INTAKETHROUGHOUT THE DAY ANDLOTSEAT AS MUCH OF THESE ASYOU WANT - MAKE THEM THEBASE OF YOUR DIETRESTORECORERECOVERBIG INTAKE OF RECOVERFOODS AROUND EXERCISE TOHELP PROMOTE RECOVERY125