Last night’s first of four transtasman rugby battles between the All Blacks and Wallabies for the Bledisloe Cup was a great game – that is if you support the All Blacks! After a shaky start, they beat Australia 22-16. Before you assume I’m a rugby fanatic, I have to admit loving rugby does not come naturally. I am training myself to enjoy watching rugby with my husband because, apparently, ‘recreational companionship’ is one of a husband’s top 5 needs from his wife. I’m sure you can guess what number one is!

Talking about training, I promised yesterday that I would give you some food ideas for the recovery meal which you should eat within an hour of finishing training. This meal is really important for athletes who are in serious training each day to reduce the risk of burning out and getting run down. You need 1-1.2 grams per kilo carbohydrate and about 10g (grams) of protein, as well as rehydrating about 1.5 times the amount of fluid you lose. If that all sounds a bit technical, just try one or two of these food combos plus some sports drink and water. Each one has about 50g carbohydrate and 10g protein…

• Large bowl fruit salad and 200g yoghurt
• Meat, chicken, tuna or cheese filled roll and a banana
• 600ml low fat flavoured milk
• Glass (300ml) fruit smoothie or milkshake
• 2 cups breakfast cereal with milk
• Large baked potato with cheese or cottage cheese and a glass of low fat milk or 200g carton yoghurt
• 300g creamed rice

For more details, check out the Australian Institute of Sport’s website. The dietitians who work there are at the cutting edge of sports nutrition.