"This is my go-to breakfast," says Nate Appleman. "It's easy to make and gives me long-lasting energy when I'm training."Serves: Makes two 350ml servings. 1 frozen, peeled banana, cut into 1-inch pieces100g frozen mango25g fresh blueberries 2 tbsp shredded coconut4 tbsp plain yog...
A smoothie is a great way to start the day, and with a little imagination you can give yours a real kick.Have a little patience with the preparation: a study from Penn State University in the US found that people whose smoothies were blended
This is a fantastic way to start the day: the protein from the yoghurt will kick start your metabolism, the banana will keep you full for a couple of hours and the ginger and lemon will work as a detox.Serves 2Time spent in the kitchen: 5 minutes Ingredients:Small knob of fr...
: Before, during, or after exercise. They’re great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for a delicious recovery shake. Calories: 105kcal per medium-sized bananaCarrotsWhy they’re good: Carrots are low
the oatmeal is soft.2 Place the raspberries in a food processor or liquidiser and add the chocolate milk and blend until smooth. 3 Allow to cool slightly before pouring into 2 tall smoothie glasses.Top tip- Use frozen raspberries as a convenient alternative
, such as sausages, bacon and pastries. These take longer to digest and will sit heavy in the stomach.Liquid Meal If you can't eat because of nerves, have a meal replacement shake, smoothie or yoghurt.Drink Enough Have 500ml of water, a sports drink or diluted fruit
recovery snacks or drinks in your daily training carbohydrate allowance. 6. Make sure you include a small amount (10-20g) of good-quality protein in your recovery snack, such as a fruit smoothie, cheese or lean chicken.7. Choose drinks if you suffer from
!InspirationReader to Reader: Time for Breakfast?10 Ways With BreakfastTrainingEating And Training: How To Time It Right RecipesHoney Breakfast Fruit CakeBanana, Honey and Ginger Breakfast SmoothieHot Chocolate and Raspberry ShakeBrunch Packed OmeletteCranberry Spiced Porridge
-spoonful of vegetables. One of the servings can be fruit juice or a smoothie, but potatoes dont count. In recent years scientists have done a lot of research into how fruit and veg protect our health. As well as fibre, vitamins and minerals, they are rich in substances
into everything you eat: sandwiches, rolls and wraps. Stir green veg (eg broccoli florets, spinach and cabbage) into soups, curries and hotpots. Add vegetables to juices and smoothies (try a carrot in a fruit smoothie).Keep frozen and tinned fruits and vegetables
