{TOPIC: QUICK PRE-WORKOUT FUEL – WHAT TO DO WHEN YOU’RE IN A PICKLE!)

postimage

Hey, Team! Ok, so some members have asked me “What should I eat before I train?”

Now, not every meal needs to be Instagram picture perfect! This snapshot below was my afternoon snack today, which got me through my late afternoon workout. It was super quick to whip up (there was no “whipping up” done whatsoever!), and it was something easily on hand.

In an ideal world, you would eat your pre-workout meal about 1.5-2 hours before training. Ideally, it would have:

– a nice palm size of the protein, (chicken, beef, lamb, fish, pork, lentils, etc.wholegrains)
– a cupped handful of star whole grains: rice, quinoa, oats, and vegetables: pumpkin, potato, sweet potato, etc.)
– a fist or two worth of vegetables or salad (green leafy’s, tomatoes, carrot, cucumber, broccoli, zucchini, capsicum, etc.)
– a small serve of fat ( a tablespoon of olive oil dressing, ¼ avocado, nuts, etc.),
– The approximate calorie content should be half of what you would expect to burn in your session.

In this ideal world, you also made your bed before you left the house today and ensured there were no dishes left in the sink….

Hmmmm….. Ok so what do you do when you realise you are sub 1 hour from training and you haven’t eaten in about 4?

When eating in the hour window before training, you need to be sensible. A big plate of food will not digest in time and you might end up feeling pretty unwell during your session! At this point, you are aiming to get a 100-200 calorie snack in, which consists of fast digesting carbohydrates, plus some protein to get a head start on recovery.

So next time you are in a fix, try the following:

• Less than 1 hour till workout: 1 thin rice cake + 95g tin tuna (212cal, P: 25.9g, C: 7.3g, F: 7.9g)
• 45 minutes till workout: WPI protein shake + banana (199cal, P: 24.4g, C: 22.2g, F: 2.2g)
• 30 minutes till workout: 1 banana, 10 raw almonds (141cal, P: 3.4g, C: 20.8g, F: 6.3g)
• 15 minutes till workout: watermelon/dates/1/2 banana/a peach/small handful of grapes.

I would love to hear what you guys like to eat before a workout and what sort of timing works well for you. Leave a comment below!

Eat well, perform better!


{TOPIC: MAINTAINING THE AMINO ACID POOL + A RECIPE}

chocpeanut

The Amino Acid Pool is your reserve of amino acids (the building blocks of protein) located in your circulating bloodstream. The pool needs to be frequently topped up, as tissues are drawing on this pool for functions such as protein synthesis, synthesis of neurotransmitters in the brain, and the synthesis of tissue enzymes. When this pool falls into a net negative balance, cannibalisation of structural proteins occur which = muscle loss!! So you can see how important it is to eat protein rich foods with each meal, even more so if you are training regularly.

Try my favourite high protein smoothie to re-fill your amino acid reservoir after your next workout:

Choc Peanut Bomb
200ml unsweetened almond milk (or milk of choice)
1 scoop vanilla or neutral flavour protein powder (high quality & clean)
½ banana
1-2 teaspoons raw cacao
1 teaspoon natural peanut butter
A handful baby spinach
1 cup ice
Blend until Smooth. Enjoy!

This will give you approximately 29g protein and 21g carbs. The perfect post workout snack!


{TOPIC: PROTEIN FOR FUEL & RECOVERY}

protein

In addition to carbs (which we talked about last week), following a workout, the body is in need of PROTEIN! We do this to increase muscle size and reduce damage caused during the workout.

Ideally you want to eat your protein in the hour following exercise. Men should be aiming for 2 palm sizes of good quality protein and women should aim for 1 palm size (this is of course general, and requirements may vary depending on your body size and goals). If a wholefood is unavailable to you, then you might consider a good clean protein powder.

Bear in mind, nutrient timing is not a magic strategy to improve performance, if the rest of your dietary habits are poor! Aim to be eating good quality protein at each meal, assuming 3-4 round meals per day.

Try my recipe: Lamb and Mint Bunless Burgers for your next post-workout meal 🙂

Ingredients
For the Pattie:
• 500g lamb mince
• ½ onion
• 2 slices of bread
• 1 handful of mint leaves
• 1 egg
• 1 T soy sauce
• Seasoning of salt and pepper

For the Tzatziki
• 200g tub plain greek yoghurt
• ½ Lebanese cucumber grated
• Squeeze of lemon
• Seasoning of salt and pepper

Suggested Extras
• Ice burg lettuce for the “bun”
• Grated carrot
• Sliced tomato
• Sliced cucumber

Method
1. Add the mince to a large mixing bowl
2. In a food processor, add the onion and blitz until fine. Add to the mince.
3. Place bread and mint into the food processor and blitz until you have breadcrumbs. Add to the mince.
4. Add the egg and soy sauce to the mince, season with salt and pepper and mix together really well using your hands until thoroughly combined.
5. Form the mince mixture into 8 handful size balls.
6. Heat a large fry pan or BBQ with a little olive oil. Place the balls in the pan and squash down into patties until they reach desired thickness. Cook for approximately 4 minutes each side (this will depend on thickness).
7. Mix all tzatziki ingredients together.
8. Place the patties into a lettuce cup and top with tzatziki and extra salad.
Tip: freeze any uncooked patties you don’t need now for a quick meal another day, or cook the extra patties for tomorrows lunch.
Enjoy!


{TOPIC: CARBS FOR RECOVERY}

pancakes

What do you think of when you hear the term “wholegrain”? Is it bread? pasta? crackers, cereal? Well, wholegrain refers to grains in their original state – with their bran, germ, and endosperm intact, which is where most of the fibre and nutrients are found. Think of brown rice, oats, spelt, buckwheat, rye, barley, etc. People have been eating these grains for centuries and when eaten correctly they have amazing benefits to our health. The body prefers to use glucose for energy, which is provided by carbohydrate-containing foods, including grains. In terms of recovery, carbohydrates help to re-fill our glycogen stores which are more likely to be depleted after an intense workout. Our bodies are also more receptive to the glucose (carbs) during the 2-3 hour post workout window.

So if you’re doing a workout tomorrow morning (like me!), you might like to come home and cook up these delicious pancakes.

OATY POST-WORKOUT PROTEIN PANCAKES (try saying that 5 times fast!)

Pancake Ingredients
– 100g rolled oats
– 2 eggs
– 30g vanilla protein powder
– 1 banana (about 90g)
– 1/4 – 1/2 cup of milk (gauge thickness)
– 1/2 teaspoon baking powder

Topping Suggestions
– Strawberries
– Banana
– Greek Yogurt
– A drizzle of Maple Syrup
– Flaked Coconut

Method
1. In a food processor, blitz the oats until it forms a flour-like consistency
2. Add the remaining pancake ingredients and blend until smooth
3. Heat a fry pan on medium heat and melt a little butter or coconut oil
4. Add 2 heaped tablespoons for each pancake and cook for a minute or so each side or until golden
5. Serve with fresh fruit, greek yoghurt and a dizzle of maple syrup
Enjoy!

Approx macro breakdown per serve (serves 2): Protein: 25.3g Carbs 49.3g Fat 9.9g. 381 calories (excludes toppings)


{TOPIC: CARBS FOR RECOVERY}

quinoafritters

As you may know, the best time to consume starchy carbs (think rice, potato, quinoa, pasta and bread) is in the 2-3 hour window following an intense workout. This is because the body is more likely carbohydrate depleted, insulin sensitivity is high, and muscle and liver glucose uptake are rapid (which is ideal for your next workout!). The aim during this window is to replenish energy stores, increase muscle size, and repair damage (we will talk about the role of protein in this next week).

I think you will love these Quinoa and Sweet Potato Fritters, they are an excellent source of complex carbohydrates and protein and are packed with vitamins and minerals – the perfect post workout fuel!

Ingredients
• 1 cup cooked quinoa
• 200g grated sweet potato
• ½ large zucchini grated
• 4 eggs
• ½ onion diced finely
• ½ tsp ground cumin
• ½ tsp ground coriander
• 2 T plain flour or coconut flour if gluten free
• A good seasoning of salt and pepper
• Extra virgin olive oil for frying
Method
1. In a large mixing bowl, whisk the eggs then add the remaining ingredients and mix well.
2. Heat a large frying pan on medium to high heat with a good splash of olive oil.
3. Drop large spoons of the mixture straight into the pan and press down lightly, cooking for 4-5 minutes each side or until golden.
4. Serve with a crisp side salad and a dollop of greek yoghurt. Enjoy!


{Recipe: Peanut Butter Overnight Oats}

overnightoats

The body loves protein and carbs following an intense workout. If you’re an early morning exerciser then you’re going to love this one! The best bit is you can make it the night before and come home to a ready-made breakfast, or pack it to take to work. It also makes for a great snack.

Makes one large serve
Ingredients
• ½ cup rolled oats
• 1 cup almond milk
• 1 T chia seeds
• Pinch salt
• Pinch cinnamon
• 1 tsp maple syrup
For the top
• Grated apple
• Small handful walnuts or almonds
• An extra drizzle of maple syrup or honey
• 1 heaped tsp natural peanut butter (opt but delicious!)
Method
1. In the evening, add all ingredients except toppings to a bowl and combine well.
2. Refrigerate overnight.
3. In the morning, give the oats a really good stir before adding the toppings.
Enjoy!