Rise n Fly Nutrition for Athletes

January 13, 2017

Rise n Fly is introducing our first nutrition segment for athletes. The goal is to post meals with easy to follow recipes that will aide the athlete by gaining peak performance through nutrition. As an ex-athlete and restaurant owner/foodie, I thought it would be good to combine my two passions and share it with you.


Today I thought I'd start with something simple, something you can make in minutes. 

This smoothie is high in natural fats and sugar - ideal if you need some fuel for intense exercise




Coach Reese

Owner, Rise n Fly Sports & Rise n Fly Fitness


Breakfast super-shake


100ml full-fat milk

2 tbsp natural yogurt

1 banana

150g frozen fruits of the forest

50g blueberries

1 tbsp chia seeds

½ tsp cinnamon

1 tbsp goji berries

1 tsp mixed seeds

1 tsp honey

 (ideally Manuka)


















kcal 500

fat18g saturates 5g carbs 58g sugars 52g fibre 16g protein 19g salt 0.4g




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