Get Active Week at Monash Sport

Get Active Week has seen a myriad of exciting events, activities and classes take place across Monash's Clayton, Caulfield and Peninsula Campuses.

On Wednesday, Get Active Week saw an exciting Zumba demonstration happen out on the Lemon Scented Lawn at Clayton Campus for all to enjoy.

The wet weather did nothing to dampen the spirits of the participants in the 30 minutes class, nor the applause from the watching crowd.

Students enjoying a Zumba demo in the rain.
Get Active Week will finish Friday 11 April, with free fitness center access from 9am - 5pm for all, free tennis and much more. Click here to register or to see what else is on.

Now is the perfect time to stay active with Monash Sport - if you take out an eligible membership before 11 April, Monash Sport will give you 4 weeks free!

Get 4 weeks free off your new membership!

Post Exercise Snack Ideas


How can nutrition aid me in my recovery?


How well you recover from activity is determined largely by your post-exercise nutrition.  Eating the wrong foods can lead to a slower recovery. 

Post-exercise nutrition works through the following three ways:
  • Restoration of fluid and electrolytes which were lost through sweating
  • Replacement of muscle fuel (carbohydrate) to allow for faster return to normal energy levels
  • Intake of protein to aid in repair of damaged muscle and to stimulate muscle growth
Remember: not every workout is the same!

Different types of workouts require different types of foods to help you recover after your exercise.  If you've just done a weights session, you'll need to consume more protein to recover effectively than someone who has done a cardio based workout.

For a great post-workout recovery after a strength or TRX session try using a mixture of the following ingredients for a post-workout boost.  As mentioned above, the protein element will help in the repair of damaged muscle and to stimulate muscle growth.  Enjoy!

Recipes to try for natural protein intake:

  • Plain n' simple: 1/2 banana + handful of chia seeds + 1/2 cup strawberries + almond milk + 3 ice cubes
  • Feeling Seedy: Handful of sunflower seeds + handful of chia seeds + banana + honey + cinnamon + almond milk 
  • Going Green: 1/2 cup Broccoli + 1/2 cup blueberries + 1/2 cup Greek yoghurt + milk & honey as needed
  • Good morning: 2 tbs peanut butter + 1/4 cup oats + banana + milk
(if it's underlined, then it's your protein ingredient!)


Coming soon: More nutrition advice on carbs, protein powder, hydration and more.

References: 
www.heartfoundation.org.au/
www.ausport.gov.au/ais/nutrition
www.csiro.au/Outcomes/Health-and-Wellbeing

Please note: It is important to remember that these website are only there to give a general guidelines on nutrition. If you require a diet which is specially tailored to yourself as an individual, we recommend seeing a qualified dietitian.