Nutritionist Jacqueline Birtwisle suggests a drink that’s perfect for rehydrating after a tough session!
Good to have after workouts where you have produced a lot of sweat and need to replace electrolytes like sodium, potassium, calcium and magnesium. It has a thick consistency and could be eaten as a soup or a dip with wholemeal bread or a sandwich for extra carbs and protein.
Ingredients – serves two
400g passata (sieved tomato) or equivalent chopped tomatoes
125g low fat natural yoghurt
½ large ripe avocado
2 tablespoons tomato purée
½ teaspoon balsamic vinegar
Dash of pure lemon juice
Dash of tabasco or sweet chilli sauce to taste
½ teaspoon celery salt (optional)
4 ice cubes, crushed
How to make it
Simply put all the ingredients into a blender and blend until smooth.
Why’s this recipe good for rowers?
The tomato teaser is rich in electrolytes, especially sodium (salt) and potassium, which can help in the rehydration process. The sodium content of the smoothie without the celery salt is about the same as an isotonic sports drink.
With the celery salt, the sodium content is more than doubled. This drink provides about a third of your total requirement for potassium in one serving and is an excellent natural source of Vitamin E and the antioxidant carotene, as well as a good source of magnesium.
Nutritional content per serving
14g (low) carbohydrate
6.7g (moderate) protein
10.6g (moderate) fat (mostly unsaturated)