Whether it’s pre- or post-session nutrition ideas you’re after, check out these recipes
Renee McGregor is a dietitian and nutritionist who has worked at the University of Bath’s Sports Science Centre and with many elite athletes.
Here she shares some recipes for recovery and pre-session fuelling.
SUNFLOWER AND CHIA PORRIDGE
With the nuts boosting its protein and essential fat content, this is a sound choice for before long-endurance training sessions or after training as a recovery option. Using milk, rather than water, will make a creamier, heavier porridge, which is better for recovery.
Preparation time: 5 minutes
Cooking time: 5 minutes
2 tsp sunflower seeds
55g/2oz/heaped cup rolled oats
200ml/7fl oz/cup skimmed milk or water
1 tsp chia seeds
2 tsp ground almonds
a drizzle of clear honey
1 Put the sunflower seeds in a dry saucepan over a medium heat and toss for a few minutes until just beginning to brown.
2 Add the oats, milk, chia seeds and ground almonds, bring to the boil, then turn the heat down to low and simmer for 3-5 minutes, stirring occasionally, until the milk has been absorbed and the porridge is thick.
3 Transfer to a bowl, stir in the honey to taste and serve hot.
Nutrition facts (per serving): Calories 403, carbohydrate 56g, protein 18g, fat 11.3g (of which saturates 1.4g)
RECOVERY HOT CHOCOLATE
This indulgent drink contains the right balance of carbohydrate and protein for recovery. It’s amazing after a cold, late training session.
Preparation time: 5 minutes.
Cooking time: 5 minutes
300ml/10 fl oz/1 cup skimmed milk
25g/1oz skimmed milk powder
20g/0.75oz dark/bittersweet chocolate (at least 70% cocoa solids), broken into chunks
1 Put the milk and milk powder in a saucepan over a low heat, stirring occasionally, until the powder has dissolved into the milk. Add the chocolate and keep stirring until the chocolate has melted.
2 Pour into a mug and serve straight away.
Nutrition facts (per serving): Calories 290, carbohydrate 39g, protein 19g, fat 6.1g (of which saturates 4.3g)
Whether you say you’re ‘not a breakfast’ person or leave the house very early, this bread is easy to prepare in advance and provides a nutritious breakfast eaten on its own or toasted and topped with honey or nut butter. It doubles up as a portable snack to eat either before or after a high-intensity training session.
Makes 8 slices
Preparation time: 10 minutes.
Cooking time: 30 minutes
A little rapeseed/canola oil, for greasing
150g/5oz spelt flour
200g/7oz wholemeal flour
Half tsp salt
1 tsp bicarbonate of soda/baking soda
1 large or 2 small eating apples, such as Cox’s, peeled, cored and coarsely grated
55g/2oz walnuts, chopped
60ml/2fl oz walnut oil
2 tbsp clear honey
200ml/7fl oz apple juice
1 Preheat the oven to 180C/Gas 4 and lightly grease a 450g/1lb loaf pan.
2 Mix together the flours, salt and bicarbonate of soda/baking soda in a bowl, then fold in the grated apple. Reserve 1 tbsp of the nuts, then stir the rest into the mixture. Gently stir in the walnut oil, honey, egg and apple juice, being careful not to over-mix. Spoon the mixture into the prepared pan and scatter the reserved nuts over the top.
3 Bake for 30 minutes, or until a skewer inserted in the centre comes out clean.
4 Leave to cool in the pan for 10–15 minutes, then turn out and transfer to a wire rack. Serve warm or cold. The loaf will keep in an airtight container for up to three days.
Nutrition facts (per serving): Calories 173, carbohydrate 27.5g, protein 6g, fat 5.2g (of which saturates 0g)
» Renee McGregor is author of Fast Fuel: Food For Running Success (nourishbooks.com £9.99). For more on planning your ultimate training diet, see the full feature by McGregor in the October 20 edition of AW magazine