Recipes for recovery and pre-session fuelling
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.
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.
Serves 1
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)
This indulgent drink contains the right balance of carbohydrate and protein for recovery. It’s amazing after a cold, late training session.
Serves 1
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
1 egg
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
