NUTRITION
Make the right nutritional choices post-training and you can vastly improve the way your body repairs, adapts and fights off illness…
It’s officially okay to take it easy once in a while. The recovery part of your training schedule helps the body to regenerate, absorb, adapt and improve as well as reducing fatigue and supporting your immune function. Consequently, you can train consistently with less risk of injury or illness. But recovery is not just a question of ice baths and your favourite TV box set. What you eat is also hugely important. This month’s recipes cover the four components crucial to good recovery: carbohydrate to replenish depleted glycogen stores; protein to promote muscle repair, growth and adaptation; electrolytes to replace those lost through sweat; and a variety of fruits and vegetables to ensure a good range of
vitamins, minerals and antioxidants to support immune health and to fight free radical damage that can come with intense exercise.
So, first up, this strikingly purple Beetroot orzotto with smoked salmon! Studies show that consuming beetroot juice can improve athletic performance, but if you don’t like drinking the juice you could try this delicious pasta dish (orzo is a pasta). Nourishing and sustaining, it’s high in carbs but still surprisingly light on the stomach.
Next up, these savoury bites will satisfy those who crave salty snacks on the bike: Cashew, cumin and ginger energy balls. They’re light, handy to eat on the move and easily digested. Loaded with sustaining energy, they’ll also help to replace electrolytes lost through sweat. They’re crammed with healthy fats and spices, too, which can help reduce muscle inflammation.
This Red cabbage sauerkraut salad is loaded with prebiotics to keep that microbiome nice and healthy. Red cabbage is also a great source of vitamin C and vitamin K, and, along with other purple foods, is rich in antioxidants and provides excellent anti-inflammatory properties. It’s great to include in your training diet.
For those who like a lunchtime protein boost, take this Thai salmon protein pot into work with you. Loaded with great-quality protein, healthy fats and antioxidants, this salad provides excellent antiinflammatory properties to help your muscles recover post exercise. We love it stored in a kilner jar; it keeps the salad beautifully fresh and it looks more appetising than a Tupperware box!