Anti-inflammatory recovery smoothie

Hi Folks,

This is a quick recipe to add to your routine to assist with muscle soreness, improve recovery and also aid your digestive system, liver and overall health.

This is the bare basic bones of it; so don’t be afraid to switch your protein source around (e.g. hemp or brown rice or casein before bed), or add other goodies such as a dash of dark green leaves (e.g. spinach, rocket), cacao powder, or berries. Not everyone has the time to do fancy, so I kept it simple here and I do encourage you to play around with this recipe.


What you need:

  • 1 small piece of fresh turmeric or approximately 1 heaped teaspoon ground turmeric
  • 1/2 teaspoon ground cinnamon
  • Dash of honey
  • 1 serving whey protein
  • Whole-fat organic or raw milk
  • If you can stomach it a dash of black pepper will assist the absorption of the turmeric, there is sufficient fat in the milk to further enhance absorption.



  1. Place all your ingredients and milk to your desired volume into a nutribullet and blitz.imag2862
  2. If you need additional anti-inflammatory support then consider adding some ginger; if pain is an issue a dash of cayenne pepper will also help as strong as you can handle!.
  3. Enjoy after training or before bed.


PS My injury is healing wonderfully, see here for my updated blog post on healing an injury


Mind your ankles – how to heal an ankle injury

So I stuck my foot in a pothole and fell straight forwards and the ankle took a bit of a beating as well as some superficial roasties. The ligaments were definitely stretched more than is normal and some bone bruising is likely. It’s hard to know exactly how you fall as it happens so fast but I ended up extended straight out on the road.

This was one of my final training runs in taper week before Ironman 70.3 South Africa. Talk about sucky timing. Its been a difficult decision, I will not race this weekend.

Skip further down if you want more practical advice regarding training; and yes I recommend that you seek professional advice!


I have heard much advice and sympathy these past days. But professionally I am having to suck it up and do as I would advise. Get it diagnosed (I may have to wait until I get home to Ireland), manage the symptoms and start to rehab it so that it returns to full strength, flexibility and mobility. It is not smart to run on stretched, torn, or inflamed and painful ligaments and soft tissue. I will also see an osteopath to make sure that the stretching that happened when I fell hasn’t pulled anything out-of-place which it feels like.

Continue reading