Quick Recovery Nutrition 1: Smoothie Does It...

Recovery Made Easy....

As mentioned in numerous posts, it is pretty hot here in Geneva and often the last thing I want to consume after a workout is food. I have concocted the following recipes for a quick nutritious recovery snack.


You can give yourself an added recovery protein hit by adding protein powder to either of the recipes. I will often consume the berry shake for breakfast and make it a little more substantial by adding a handful of oats to provide me with slow releasing carbs.

The recipes below make one substantial smoothie and fit in a pint glass.

Recipes

1 Berry Recovery Shake
Banana
6 Strawberries, hulled & quartered
Blueberries, handful
85g Greek Yoghurt
200ml Milk

Put it all in a blender, mix and enjoy.

Nutrition Lowdown
Banana 

A ripe banana contains the ideal carbohydrate formula to replace muscle glycogen before or during exercise. They contain glucose; the most easily digested sugar and is immediatly absorbed into the blood stream for instant energy. They also contain fructose, which is absorbed more slowly providing a steady stream of fuel over time and potassium, which helps keep blood pressure down. Bananas also contain vitamins B3, B5, B6, C, K, beta-carotene, folic acid, calcium, iron, magnesium, phosphorus, and zinc.

Strawberries

Strawberries contain large amounts of vitamin B3, this helps provide the skin with natural protection from the sun.

Blueberries

One of nature's only blue foods. Some nutritionists believe that if you make only one change to your diet, it should be to add blueberries. They are high in vitamin C and a good source of fibre. They contain a compound called Pterostilbene, which can help protect the heart in much the same way as cholesterol lowering drugs. They also contain flavonoids that can reduce the risk of heart disease and cancer and even stimulate the growth of brain cells thus slowing down mental ageing. Alongside all of this they also contain Polyphenols, these combat the effects of free radicals - the key cause of wrinkles and help to keep skin supple.

Greek Yoghurt
Greek yoghurt contains around twice as much protein as normal yoghurt; vital for muscle repair.
Milk
Milk contains many nutrients including calcium to strengthen bones, vitamin E to boost immunity and potassium to protect the heart. Milk is the perfect drink to consume after exercise as the body converts the post-exercise calories into glycogen to deliver carbohydrate straight to fuel-depleted muscles.

2 Cherry Recovery Juice 
12 Cherries, stoned
Kiwi, peeled and sliced
200ml Blood Orange Juice
50ml Coconut Water
1 TSP Agave Nectar

Once again, put it all in a blender, mix and enjoy. Add a few ice cubes for cooling refreshment; I often make this when the weather is hot as the coconut water replaces electrolytes.

Nutrition Lowdown
Cherries
Cherries contain melatonin, a powerful anti-oxidant that is linked to a good nights sleep, restfulness and aiding cell rejuvenation.
Kiwi
Kiwis are hydrating and contain high levels of immune boosting vitamin C and potassium. They apparently contain 10 times more vitamin C than lemons.
Fresh Orange Juice 
This provides a big hit of vitamin C helping to reduce muscle soreness, boost the immune system and haemoglobin levels; important for carrying oxygen around the body in the blood. They are a good source of the antioxidant hesperidin, believed to protect the heart by lowering cholesterol. Oranges also contain vitamins B3, B5, C, E, K, beta-carotene, iodine, iron, magnesium, phosphorus, potassium, selenium and zinc.
Coconut Water
Coconut water is known to be one of the most balanced natural electrolyte sources and is extremely hydrating after an intensive workout.

Enjoy x

(Don't) Step Away from the Chocolate

Easter Egg Recycling Programme...


Well, we take care to recycle our newspapers, magazines, glass bottles and coke cans that it really feels only fitting to show the same respect and care with our left over Easter Eggs. However, instead of being a glutinous mess and curling up on the sofa shamefully stuffing your face with one half of an Easter egg shell only to return 5 minutes later and devour the other half, follow the recipe below and turn your eggs into a far less sinful and dare I say it, nutritious treat. Everyone's a winner, including your now groaning waistline....

Chocolate: The Facts


The Mayans rather aptly called chocolate the food of the gods and it is easy to see why. For many of us it is our achilles heel, the go-to for when we have had a bad day at the office or feel we deserve (*need) a treat. However, chocolate has had a bad wrap in past years and many of us attempt to deprive ourselves of it feeling that it will put a dampener on all the hard work we have done to stay healthy and keep off those pesky pounds. 


Good news then, in various recent health studies chocolate has been found to actually be good for us. Well, halleluyah I hear you cry...


This of course does not mean that you can go back to the demolition job on your kingsize Lindt bunny, but moderate consumption has been linked to a wide range of health benefits. To start with, chocolate is actually a fruit; the cocoa bean posseses a wide range of antioxidants and nutrients. The raw cocoa bean is actually richer in flavonols than berries or tea - both known to be powerhouses of these. Flavonols are like supercharged antioxidants and help destroy health damaging free radicals. They also aid blood flow and therefore have been connected to lowering blood pressure and decreasing the risks of heart attacks and strokes. 


Chocolate could also make you smarter; it improves the blood circulation to your brain and may even guard against dementia.


Chocolate can also aid in recovery after a hard work out session and aid in muscle recovery helping on the fight against Delayed Onset Muscle Soreness (DOMS).


With all the above, chocloate also makes you happy; cocoa contains natural stimulants that raise the levels of the feel-good chemical serotonin in our brains.


Not all chocolate will give you the above benefits. When choosing your chocolate, generally the higher the cocoa content, the more flavonols and hence health benefits. You should look for at least 50% cocoa content. This also means less sweetness because less fat and sugar are added to cut the bitterness of the flavonols. However, cooking with chocolate and adding other ingredients can aid in cutting the bitterness....Enter my chocolate fridge cake recipe.


The Best Chocolate Fridge Cake Recipe.....Like, Ever


I love this recipe, it has a feeling of chocolately indulgence and sinfulness, but actually it is really not that bad for you. It is the ideal recovery food for after a long exercise session and is more nutritious and wholesome than a shop-bought chocolate bar or pack of biscuits. 


It is extremely hard to mess up this recipe and you can experiment with differing measures of dried fruits, nuts and types / brands of chocolate.


It is obviously best kept in the fridge and can last ages....But it probably won't, it certainly never does in my fridge.


200g Plain Chocolate (I use Lindt Excellence 70% cocoa. You can also use a combination and add half a milk chocolate Easter Egg shell for a less rich version)
70g Unsalted Butter
1 TBSP Golden Syrup
75g Digestive Biscuits, smashed
100g mix of raisins, sultanas, chopped dried apricots, halved glace cherries


For a nutty version you could also add some flaked almonds or crushed hazelnuts.


If I want a real treat, I will sometimes add a bag of Maltesers....Afterall, they are 'the lighter way to enjoy chocolate'!


1. Melt the chocolate in a glass bowl over a pan of boiling water.
2. Add the butter and golden syrup. Stir into the mixture until the butter has melted.
3. Take the bowl off the heat and leave to cool for a few minutes.
4. Combine all the dried ingredients and stir
5. Pour into a 20cm cake tin and flatten down. I will often leave some of the melted chocolate behind and then drizzle over the top.
6. Put in the fridge and leave to set for at least an hour

Drink Up!

Rehydration on a Recessionist Budget: DIY Sports Drink

Well, it is certainly heating up here in Geneva with temperatures regularly in the mid 20s. Very nice, I have some pathetic tan lines from my longer runs and rides with bronzed arms and legs but a pasty white core. Not my beach look of choice. But back to the point in hand; as I was saying, the weather is heating up and was nowhere more evident than the legions of sufferers of dehydration and heat stroke at last weekend's London marathon. 

One weapon of prevention to ensure you do not suffer the same fate is to keep yourself well hydrated. This includes consuming electrolytes, or salt to replace those lost through sweat, which obviously increases as the weather heats up. The fact of the matter is exercise makes us sweat; it is the human body's efficient way of trying to maintain a steady temperature. It is important to remember that water alone will not replace nutrients lost through sweat; you need to replace these electrolytes.

I now regularly carry a bottle of the below drink with me on my longer runs and find that it adequately hydrates me. Plus it is a doddle to make and is less sickly and far cheaper than many of the popular sports drink brands on the market, making it an ideal cheaper alternative for training runs. 

Nutrition Lowdown

With the recipe below, you can experiment with the salt levels. You will want half a pinch more on hotter days to cater for the increased electrolyte loss. 

The honey will provide sugars and in turn energy.

The lemon will provide added flavour and take the edge off the salt, plus added vitamins (B3,B5,B6,C,E)

Recipe

750ml Water

Juice of half a Lemon

Pinch of Sea salt

1 teaspoon Honey

1. Add the water to your drinks bottle.

2. Add in all the ingredients and shake.

3. If it is especially hot outside, add a few ice cubes to help keep your core temperature down.

The Breakfast of (Swiss) Champions?

Birchermuesli Recipe

When in Switzerland, do as the Swiss do...

Pretty much everyday, without fail I wake up to a piping hot bowl of porridge. I love the stuff, really love it. But the seasons have now changed, the mornings are bright and sunny and the last thing I feel like consuming is my trusty bowl of hot oats. I always dread this time of the year as it means trying to find a breakfast cereal only to then get bored of it and move on to the next, get bored of that etc...It's a vicious cereal circle.

But I think I have found a solution. Perusing the shelves of my local supermarket I came across the phenomenon that is: Birchermuesli. I liked the concept, pretty much museli and yoghurt. It does not look pretty, at least my version of it doesn't; I would liken it to a bowl of medieval gruel. However, appearances are certainly not everything in Birchermuesli's case, do not judge this book by its cover. The Swiss seem to love it and it appears to be the breakfast of choice for many; I wonder if it is the morning fuel for Roger Federer or Nicola Spirig...? Many also eat it as a light evening dish.

I often liken eating a bowl of muesli to chewing on a mouthful of wood chips, it does not always make for the tastiest breakfast and frankly can be a bit of a struggle at times. With Birchermuesli this is not so. It has a much lighter consistency, almost creamy as the milk, yoghurt and apple juice break down and soften the muesli literally making it easier to digest.

Like most foods, I prefer to make my own, knowing exactly what is going into it. Therefore I have included the recipe I use to make Birchermuesli each morning. It's so easy to make and is great fuel for endurance before an early morning workout. I have found that it sustains me for my long rides and runs perfectly.

Nutrition Lowdown

Birchermuesli will provide you with a good balance of nutrients. The oats will provide slow-burning carbohydrate and alongside the fruit will give you fibre and help lower cholesterol.

Nuts are rich in omega 3 fatty acids.

The milk and yoghurt provide some protein.

Depending on what fruit you use or is included in the muesli you will gain a vitamin hit.

Recipe (serves 1)

Muesli

Milk

Splash of Apple Juice

Cinnamon

Apple chopped

Natural Yoghurt

1. Pour the amount of muesli you wish to consume in a dish and cover it almost completely with milk.

2. Add a splash of apple juice. You can experiment with the ratio of milk and apple juice until it suits your taste. Mix in a small sprinkle of cinnamon.

3. Leave for a couple of hours. I usually cover and leave mine in the fridge overnight.

4. When you are ready to eat, chop up an apple and sprinkle on the top. You can add pretty much any fruit you fancy such as bananas, blueberries, strawberries etc.

5. Add a dollop of natural yoghurt and mix in. If you prefer your Birchermuesli to have added crunch, sprinkle some mixed seeds and nuts in.

Mamma Mia...My Bolognese Recipe

Whether you are a runner or not, one of the most familiar recipes when one things of pasta is 'bolognese'. To be honest, I was not a massive fan of this dish but unfortunately for me, it is my other half's favourite. Giving in to overwhelming peer pressure I submitted to his request and purchased a jar from the local supermarket and added it to some spaghetti. I was not impressed, predominantly because I am distrustful of anything that comes out of an air tight jar and has added nasties. A change was needed. I decided to concoct my own version through trial and error, the results of which are below. Obviously the man is happy as this now means I cook the dish on a regular basis and I am equally happy as I know exactly what has gone into it.

Nutrition Lowdown

Spaghetti Bolognese is ideal meal after long endurance runs or general training. 

The pasta is obviously a source of carbohydrate, which is critical for sporting performance as our muscles depend on carbohydrates for their main source of fuel. Pasta is also low in fat and has a low glycaemic index.

Beef is a good source of protein and iron. The body's iron stores are depleted through perspiration and the impact of the feet hitting the ground destroys red blood cells. I was unfortunate enough to be diagnosed with anaemia last year and let me tell you, training with a depleted iron store really impacts your training, not to mention that I looked like a ghost! Beef also contains a spectrum of the B vitamins such as B1,B2,B3,B6,B12,phosphorus,selenium,sulphur and zinc.

The sauce itself is a good all round option as it is tomato based as opposed to cream, therefore possessing minimal unnecessary fat. I don't think I need to go into the full nutritional value of the vegetables as the mantra of '5 a day' is pretty much ingrained into our subconscious. 

Do not be worried about adding the wine for fear that it makes the dish unhealthy. In research, red wine has been found to be preventative against coronary disease and some forms of cancer. The chemical components thought to be responsible are catechins, also known as flavanoids. Catechins are believed to function as anti-oxidants, preventing molecules known as "free-radicals" from doing cellular damage. 

Recipe

300g Mince

400g Tinned tomatoes

1 Tablespoon Olive Oil

Onion cubed

Small Courgette cubed

1 Stick Celery cubed

6-8 good sized mushrooms cubed

Garlic Clove crushed

1 Tablespoon Tomato Puree

1/2 Beef Stock Cube (e.g. Oxo)

Good glug of Red Wine

1/2 Teaspoon Mixed Herbs (you can add more depending on your taste)

Salt & Pepper to season

1. Heat the oil in a deep pan. Once hot, add the chopped onions, courgettes, mushrooms and celery. Allow to soften but not brown. 

2. Add the crushed garlic.

3. Add the mince. Personally I hate having clumps of mince so spend some time separating it with a spatula whilst it is in the pan - this will pay off when it comes to eating it. 

4. Before the mince is fully browned add the herbs and beef stock cube. This will allow the flavours to soak in more thoroughly. Do not dissolve the stock cube in water prior to adding, instead crumble it straight into the pan.

5. Add the tomato puree and stir the mixture thoroughly so that it is all incorporated.

6. Add the red wine. You only need a good glug, less than 1/2 a glass. Let it simmer in the pan for a couple of minutes and absorb into the ingredients.

7. Add the tinned tomatoes to the mixture and stir throughly ensuring everything is incorporated.

8. Season with salt and pepper.

9. Cover and simmer on a low heat for 1 hour. You can eat it straight away but I would recommend letting it simmer for a while allowing the flavours to fully absorb and develop.

10. Serve with spaghetti and a good grating of parmesan

Other Suggestions

I usually use beef mince but you could substitute it for Quorn mince for a vegetarian option or turkey mince for a lower fat version.

Sometimes I will add extra veggies such as carrots to the recipe in order to gain extra nutritional value. Bolognese is such a versatile recipe that you can pretty much add any vegetable you fancy and get away with it.