Rowing recipe: Mango peach cooler

Beat the heat with Jacqueline Birtwisle’s refreshing smoothie! The extra antioxidants may also help protect your skin from damage

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Stay cool with this fruity smoothie

As the mercury rises, this fruity smoothie is the perfect thirst-quenching carbs drink. Enjoy it with a sandwich or wrap and the extra nutrients will boost recovery and stop muscle breakdown after your training session.

What you need – serves two

200g of frozen mango (or use one fresh mango)
4 ripe peaches, stones removed and cut into one inch chunks
Juice of a lemon
2 handfuls of seedless white grapes
2 handfuls of ice cubes

How to make it

1. Blend the ice briefly in your blender until it is of ‘crushed ice’ consistency, remove the ice and place it in a glass. Then blend all the fruit together and pour over the crushed ice. Add water to thin if needed. Enjoy!

Nutritional content per serving

132 calories
31g carbohydrate (high)
3g protein (moderate)
0.4g fat (low)

Why’s this recipe great for rowers?

It’s an excellent source of the antioxidant nutrients, vitamin C and beta-carotene (vitamin A), all important for the immune system and protecting the skin from the damaging effects of sunlight.

Jacqueline Birtwisle has over 20 years of experience working in diet and nutrition. She was nutritionist for the GB Rowing Team for ten years, and advised at the Olympic Medical Institute for eight years. She contributes regularly to Rowing & Regatta magazine.