AIS Sports Nutrition

Mango pudding

You will need 4-6 jelly moulds or 1-cup serving dishes
6 tsp gelatine powder

3/4 cup caster sugar
3 cups pureed mango (fresh or canned)
1 cup CARNATION Light & Creamy Evaporated Milk
8 ice cubes
juice and zest of 2 limes, to serve
fresh mango (or your choice of fruit), chopped, to garnish (optional)

Heat 1 cup water in a small saucepan over low heat. Add gelatine and sugar and stir until gelatine dissolves and mixture is smooth. Set aside to cool. In a large bowl, combine mango puree, milk and ice cubes. Pour gelatine mixture into mango mixture and stir until ice cubes melt. Pour mixture into 6 jelly moulds or dishes and refrigerate for at least 3 hours or until set. To serve, squeeze a little lime juice over puddings and garnish with mango/fruit pieces and lime zest.


High Fuel
Low Fuel
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate (g)
Calcium, Vitamin C

Serves: 4-6

Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size

Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size 


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