NUTRITION
To help keep you fuller and more energised for longer you need carbs, protein and plenty of healthy fats… and this month’s four recipes
As an endurance athlete you need to get in enough of the right type of calories to fuel your long, tough workouts, reduce the risk of injury and keep your immune system as strong as possible. And your primary source of these calories will come from carbohydrates – starchy vegetables, lentils, pulses and wholegrains like oats, brown rice and quinoa, which will all provide a slower release of energy and all-important micronutrients for immune health. Combining protein with carbohydrate will also slow down the release of energy and keep you going for even longer. It’s important to include plenty of fats in your diet too, not only for energy and antiinflammatory properties, but also for the transport of the fat-soluble vitamins
A, D, E and K, nerve function and hormone production. Focus on unsaturated fats such as avocados, nuts, nut milks, seeds and oily fish, plus fats from dairy sources such as cheese and milk.
This month’s recipes will all support your energy levels as well as give your meals a real nutritional bang for their buck. Enjoy!
So first up, Ethiopian sweet potato and peanut soup. This sustaining, filling soup provides antioxidants such as immune-strengthening betacarotene, low GI carbohydrate, and protein. And it can be made in 20 minutes from start to finish!
Next up try a Kimchi-style slaw with steak and soba noodles. Made from buckwheat, soba noodles are low-GI to sustain energy levels. Loaded with goodness, the garlic and ginger in this dish have an antiinflammatory effect to promote muscle health.
This Tuna Niçoise club sandwich contains all the goodness of a Niçoise – eggs, olives, tuna, anchovies, salad, beans – between crisp slices of griddled sourdough. The recipe uses fresh tuna but, if that’s a stretch, a tin of tuna works well, too. Be generous with the mayo and don’t forget a napkin!
Lentils are not only highly nutritious but also incredibly good value. Spruced up with lots of anti-inflammatory garlic, ginger and spices in this comforting Red lentil dhal with chicken and cauliflower, they’re high fibre and low GI, keeping you fuller for longer and helping maintain stable blood glucose levels. Make this dish even better by serving with basmati rice, a chapati and a dollop of mango chutney.