November 15, 2019

Kate Feely



We’re excited to have Sport’s Nutritionist Kate Feely guest posting on the #YADacademy blog today, utilising her extensive knowledge base to chat with you guys about all things nutrition and sport. Thanks, Kate! We’ll have to get you back again to share more of your expertise with us all soon!


To train well and perform well, you need to make sure you are recovering well. When your body is exhausted, and you haven’t rehydrated and refuelled post session, it makes it near impossible to train to the best of your ability.

For youth athletes, it’s important to get your recovery snack or meal in within 45 minutes of finishing your session, in order to kickstart your recovery. The snack needs to include some sort of protein as well as carbohydrates.

Here are some ideas on what this could look like:

• Muesli with yoghurt, fruit and milk

• Eggs with toast and avocado

• Baked beans with cheese on toast

• A chicken or ham salad wrap

• Spaghetti bolognaise

And, in terms of optimising recovery, it’s important to remember the four Rs: REFUEL with carbohydrates; REPAIR with protein, REHYDRATE with fluids and RELAX with adequate rest and good quality sleep.


Kate Feely from Fitness with Food is an Accredited Sports Dietician that has worked with a number of athletes over the years, ranging from adolescents to masters age in a variety of sports at amateur to elite level. She is passionate about nutrition and takes a real balanced approach, so you enjoy what you are eating and are still able to maintain a healthy relationship with food. During her school years Kate competed at State and National level in Cross Country and Athletics, so she knows firsthand how important it is to get your nutrition on track. She continues to run, but nowadays prefers longer distances and has completed 10km runs, half marathons and full marathons, and is now beginning to give triathlons a go. Kate specialises in sports nutrition, gut health and disordered eating. You can visit Kate’s website here.

Post by Kate Feely

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