FUEL YOUR RACE

Try this low calo­rie spicy sa­lute to vege­tar­i­ans, says Gill Cum­mings-Bell

Triathlon Plus - - Contents -

Try this light and tasty tofu curry for a low calo­rie lunch or din­ner op­tion.

I LOVE cur­ries, es­pe­cially this one, which is veg­e­tar­ian and has the bonus that you can add any veg­eta­bles you like to it, such as pump­kin or sweet potato, to boost its com­plex car­bo­hy­drate con­tent. Tofu is a soy­bean curd, which is an ex­cel­lent source of grade 1 pro­tein, par­tic­u­larly if you have a veg­e­tar­ian diet, and has a high bi­o­log­i­cal value. To make tofu, soymilk is co­ag­u­lated which leads to the sep­a­ra­tion of the curds from the whey. The re­sult­ing curds are then pressed and com­pacted into the gelati­nous white blocks. Tofu con­tains all of the essen­tial amino acids for growth and re­pair af­ter train­ing. Tofu is low in fat, has no choles­terol, is gluten free and is full of iron, cal­cium, mag­ne­sium, cop­per, zinc and vi­ta­min B1. What more can a train­ing ath­lete want?

Tofu con­tains phy­toe­stro­gens called isoflavones – a group of chem­i­cals found in plant foods. Many women in­clude soya pro­teins such as tofu in their diet post menopause. On its own it can be quite bland and taste­less, but can be made tasty when flavoured with spices as it is in this curry.

Add rice to this dish to eat to in­crease calo­ries and car­bo­hy­drate, which is essen­tial for fu­elling the en­ergy sys­tem. If you add 75g of whole­grain bas­mati rice it will add about 214kcals and 39g of car­bo­hy­drate. If you eat this for lunch choose whole­grain bas­mati as it has its husk on, low­er­ing its gly­caemic in­dex, there­fore drip feed­ing your glyco­gen stores through­out the day.

If you eat this af­ter train­ing to re­plen­ish your stores choose a white quick cook rice as this will have a higher gly­caemic load and en­ter the blood stream quickly, there­fore us­ing your two hour re­plen­ish­ment win­dow af­ter train­ing.

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