Recovery Meals


Dr Sharon Madigan, Head of Performance Nutrition at Sport Ireland Institute, provides some ideas that can help recovery.

The benefits of these have been proven in the field. And in the pool, on the track, on the pitch…


Milk - nature’s recovery drink?

  • Overnight oats: 80g oats; 250mls milk; 1 tablespoon chia seeds; 1 tablespoon honey
  • 2 boiled eggs; 2 slices wholemeal toast; ½ an avocado
  • Smoothie: 150mls Greek-style yogurt; 250 mls milk; 140g mixed berries
  • Large baked potato; 5 tablespoons baked beans; 25g cheddar cheese
Paying attention to eating and drinking habits can impact greatly on the performances
of athletes at all levels.
Dr. Sharon Madigan, Head of Performance Nutrition, Sport Ireland Institute