RECOVERY PACKAGES VICTOR’S CUP
Add some pep to your next post-workout lunch. This recipe preps five fajitas, each stuffed with restorative nutrients to feed your tired muscles. Reheat them as needed L-theanine, an amino acid found in your brew – as well as pill or powder form – is att
SPICY BEEF FAJITAS
WITH COOL SALSA
Stash leftover veg and skewers in the fridge, then reheat and wrap up when you’re ready to eat
INGREDIENTS
• 400g lean beef mince
• 1 red onion, half finely chopped, half chopped in chunks
• Half a bunch of coriander, chopped
• 1 tbsp tomato paste
• ½ tsp smoked paprika
• 1 tsp coriander powder
• 2 tsp chilli powder
• 3 mixed peppers
• 25 cherry tomatoes
• 5 wholewheat tortillas
Pico de gallo
• 3 large tomatoes
• Half a bunch of coriander
• 1 red onion
• 1 lime
• 1 red chilli
• 1 garlic clove
Lemon yoghurt
• 1 lemon, juiced
• 5 tbsp plain yoghurt
01/ POWER SPIKE
As a complex carb, wholewheat tortillas offer steady energy release, so your afternoon training won’t wipe you out. Now there’s no excuse not to empty the tank.
02/ DEAR DAIRY
Yoghurt isn’t just a complementary coolant. Its calcium plays a key role in muscle contraction, so if your workouts have you flagging, get spooning.
03/ BEEF UP
Lean mince is a protein powerhouse, plus it’s full of vitamin B12 – a key player in the production of red blood cells, as well as in muscle repair and growth.
04/ SALSA SAVIOUR
The tomatoes in your pico de gallo are rich in lycopene, a powerful antioxidant that will benefit your recovery and dayto-day health.
METHOD
Step 1 Preheat the oven to 180°C. Mix the mince, finely chopped onion, coriander, tomato paste, spices and a pinch of salt and pepper in a bowl. Step 2 Form the meat in cylinders around a skewer. Put the peppers, onion chunks and tomatoes in a roasting pan with the skewers on top. Roast for 20 mins.
Step 3 Finely chop the pico de gallo ingredients and squeeze over the lime. Combine the lemon juice and yoghurt, then plate up. Add the pico de gallo to a wrap, then the meat and veg; add a dollop of lemon yoghurt.
01
WHAT IS IT?
‘L-theanine is a nonessential amino acid,’ says dietitian Sophie Medlin, so you don’t need it in your diet to be healthy. Think of it as a bonus. It’s been studied for its ability to promote focus and calm.
A cup of black tea may provide 25mg to 30mg, but a supp gives as much as 200mg to 400mg.
02 SO I COULD JUST GET IT FROM TEA?
Sure. Black, green, white or otherwise – tea is a good source. ‘Despite it containing caffeine, you might have noticed that tea has a more calming effect than a cup of coffee – that’s down to the presence of L-theanine,’ explains Medlin. ‘You do get that stimulation, but the L-theanine helps to prevent the jitters or anxiety that you might associate with too much coffee.’
03 HOW DOES IT WORK?
‘L-theanine is structurally similar to the amino acid glutamine, so sometimes acts like it,’ says Medlin. ‘This helps produce certain neurotransmitters, such as glutamate and GABA, which interact with stress cycles in the body to promote relaxation.’ It’s a better option for deadline day than a pack of over-the-counter caffeine tablets.
06 ANY CHANCE OF
OVERDOSING?
Hard evidence of a safe limit doesn’t exist yet for
L-theanine. ‘Never take more than directed by the manufacturer,’ advises Medlin. Getting it from tea? Just make sure to avoid over-caffeinating
if you’re particularly sensitive to stimulants…
or fancy falling asleep before the dawn chorus.
05
WHERE ELSE CAN I FIND IT?
Supps are your best bet if you don’t drink tea. ‘You’d want about 100mg to 200mg and,
if combining with coffee, you’ll get that
reduction in stress and anxiety while still improving productivity,’ Medlin adds, noting it’s important to buy trusted brands. ‘Look for supps
designed by nutrition experts and verified by a third party, without lots
of bulking agents.’
04 DOES IT MIX WELL
WITH COFFEE?
While L-theanine isn’t found naturally in your flat white, it may be useful to
have alongside. ‘It can balance out the effects of caffeine,’ Medlin says. One study* found that 97mg of L-theanine combined with 40mg of caffeine (a cup of
coffee contains 95mg) helped participants focus and made them feel generally more alert.