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Recipe: Quick creamy chicken lasagne
By on 06/02/2013 11:01:37
A protein-packed spin on the classic comfort dish makes it an ideal recovery-booster.
.com).Active ingredients: The protein in chicken helps speed muscle recovery. Mozzarella adds calcium for bone health, and vitamin B6, which helps your body break down food and produce red blood cells. Plus the tomato sauce delivers a recovery-boosting, health
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Recipe: Soba noodles with peanut sauce
By on 06/02/2013 10:40:07
A quick carb- and protein-packed meal to fuel up a few hours before you lace up.
.com).Active ingredientsx: A huge 59g of carbs, combined with fuelling amino acids, protein and a dose of healthy fats from the peanuts delivers slowly releasing energy – though you’ll want to leave several hours between scoffing this and heading out to allow your body time
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Recipe: Tortilla soup with avocado
By on 06/02/2013 11:06:53
An ideal-low fat, low-calorie replenishing post-run option if you're running to get (or stay) in trim.
. Using low-fat stock and skinless chicken breast – and skipping the sour cream and cheese – keeps it light, though you can sling them in for extra protein if you like. Finally, avocado brings B vitamins and magnesium to the recovery party – both are key
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Recipe: Mocha-cinnamon pudding
By on 06/02/2013 11:15:01
A well-earned treat for your taste buds that doesn't pack enough calories to trouble your conscience.
The chef: Pam AndersonActive ingredients: Despite harbouring less than 200kcal and a slender six grams of fat, this pudding provides you with a hit of muscle-repairing protein (from the chocolate milk). Plus there’s bone-boosting calcium and, via
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Refresher course: Hydration strategies
By on 11/02/2013 12:29:48
A guide to how much – and what – to drink during your marathon training runs
, or water along with food that contains sodium. After especially long or hard runs, you also need protein to help your muscles heal. That’s why recovery drinks are ideal – they provide protein and fluid to help you rehydrate. ‘Chocolate milk is a great
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Recipe: Ginger cookies
By on 06/02/2013 11:11:28
A pre-run energy hit that'll send you out with a smile on your face.
COOKIE: 66kcal, 14g carbs, 1g fibre, 1g protein, 0.5g fatIngredients (makes 30):180ml hot coffee160g chopped pitted dates½ tsp bicarbonate of soda2 eggs (at room temperature)60ml organic blackstrap molasses (goodnessdirect.co.uk)190g wholewheat flour1
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Recipe: Lighter beef stroganoff
By on 06/02/2013 12:05:29
, this mineral stimulates taste, smell, appetite and mood. Lean beef also contains heart-healthy monounsaturated fat, while iron and vitamin B12 promote healthy red blood cells.Greek yoghurtAs well as containing double the amount of protein as regular yoghurt
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Carbs reloaded
By on 22/02/2013 10:16:00
Fuelling your runs needn't be all pasta and rice. Michelin-starred chef Anthony Demetre introduces some nutritious alternative carb dishes.
of the ‘basics’: 32g of slowly released carbs in this portion, along with 7g of high quality ‘complete’ protein. Then there are the antioxidant flavonoids, two of which – quercetin and kaempferol – can be more concentrated in quinoa than in flavonoid-rich berries
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'Tis the season to be careful
By on 07/12/2012 13:12:52
With few races to look forward to and training sessions curtailed by awful winter weather, the off-season can be a tricky time for triathletes.
he counted every calorie and maintained a balance of carbohydrates, proteins and fats. “I didn’t let any of my vices get in the way so that I could get down to a weight I felt would be beneficial for me to race at,” he says. “Since my season is now
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Take it away
By on 08/02/2013 12:53:48
Your best meal is probably the one you cook yourself, but sometimes you have to make do with takeaways, which can be something of a nutritional minefield. We asked Dr Kevin Currell, Performance Nutritionist for British Triathlon, for advice on 10 high-street takeaway options, from the not bad to the perfectly awful.
marvellous it smells.JAPANESEJapanese food also gets the nod. “Japanese food can be really good for you. There is always plenty of fish on the menu. Fish is such a quality protein. It has very little unsaturated fat; I would recommend that people eat fish
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