EAT MORE AND GET LEAN

There’s no doubt about it – hard training makes you hungry. Fill up without filling out with these four simple one-pot recipes from BBC Good Food

One of the ongoing challenges for every triathete is how to keep your weight down while still getting enough fuel inside you to recover and feel satisfied after tough training sessions. So, how do you balance eating for recovery with healthy weight loss? Well, you might be surprised to learn you can eat far more than you might think. BBC Good Food’s performance nutritionist, James Collins, explains: “It is possible to balance proper recovery after training with weight loss - it’s just about getting the balance right. When managing your weight, try to get most of your carbs from low-GI

foods at mealtimes, rather than lots of higher GI snacks or recovery shakes. These will also keep you feeling fuller for longer.

“A good-quality protein base to your meal is the main starting point for muscle repair. From there, you can add carbs according to the fuel requirements of the session and vegetables for fibre and bulk.

“Where possible, eat meals as part of your recovery plan following training, instead of adding in extra recovery snacks, which increase your total energy (calorie) intake for the day. This may require some planning so you can coincide your training sessions with mealtimes.

These four one-pot recipes are great, fuss-free recovery meals. We’ve included two higher carb and two higher protein options here, which will meet your refuelling needs depending on your training.” James Collins is Head of Nutrition at Arsenal Football Club and has worked with some of the world’s best athletes over the last decade. His Performance Nutrition principles are now helping everyone to look, feel and perform better each day. Find out more at: www.jamescollinsnutrition.com