This is a healthy and delicious combination of green leaves, fruits and cheese to help boost your intake of vitamins A, C and the B Complex, as well as minerals such as calcium, iron and magnesium. 30g-50g of mixed lettuce, dark green salad leaves (watercress, spinach and rocket) and any fresh herbs A handful of seedless grapes [...]
Archive | ENDURANCE ATHLETES – Nutrition RSS feed for this section
Food for Sport – Part 2
Part 2 of “Food for Sport” covers all you need to know about post-exercise recovery, replenishment and rehydration. Post-exercise “recovery” nutrition Eating soon after exercise provides the body with the correct nutrients to fully recover, regenerate, and re-adapt, ready for the next training session. The physiological recovery of the body involves all the following processes… [...]
Food for Sport – Part 1
To understand and effectively put into practise good nutrition for performance, an athlete first needs to appreciate the importance of a nutritionally sound day-to-day diet, as well as grasping 3 key areas – pre-exercise, during exercise and post-exercise nutrition. Regards the general day-to-day diet, re-thinking meal timings and moving away from the standard “3 [...]
What’s the healthiest way to top up my iron levels?
Question: I’ve been told my iron deficiency may be down to running (foot strike haemolysis). What’s the healthiest way for me to top up my iron levels? Answer: Iron is an essential mineral for runners and those involved in regular physical training, as it helps to build healthy red blood cells, and plays a major [...]
Matt’s Muesli Bars
Makes 16 270g dried fruit (e.g. apricots, figs, dates, raisins, dried apple and pears) 40g nuts (e.g. cashews) 80g seeds (e.g. pumpkin, sunflower seeds) 1 tsp cinnamon 80ml fruit juice 2 level tbls honey 60g wholemeal flour 120g rolled oats (All ingredients organic) Oven 190c/375f/gas mark 5 Blitz all the dried fruit in a Magimix [...]
Salmon Nicoise Salad
A traditional French Niçoise salad is a very popular salad meal for many, and for good reason too – it’s delicious and filling! This version still uses many traditional ingredients but uses salmon instead of tuna, and has a few added nutritional surprises too! Salmon, as we all know, is a great way of getting [...]
Quinoa, apricot, natural yogurt and almond butter “mousse”
This is one of my favourite “breakfast mousses”. The combination of apricots and almond is wonderful, and using a high-nutrient wholegrain such as quinoa adds to the superb nutritional profile. Serves 1 50g quinoa (dry grain) Coconut milk and water for cooking 3-4 dried apricots (chopped) or 2 large dried figs, chopped 150g natural [...]
Hazelnut Granola
This delicious sweet “fruit and nut” granola takes minutes to make and can be eaten hot or cold. It is full of protein, essential fats and minerals, and served best with chopped fresh fruit, or simply by the handful for a quick snack! 6 servings 100g hazelnuts 100g raisins 50g sunflower seeds 50g pumpkin seeds [...]
Bulgar and seed bread
This is very dense, moist nutty and aromatic loaf, and is so quick and simple to make. It is a yeast-free bread too, which is popular for many non-bread eating people, or those with poor digestion. It is rich in B vitamins, minerals such as calcium, iron, potassium and magnesium, and very high in fibre [...]
Packed lunch ideas…
Nutritious “packed” salads are perfectly balanced, nutrient and fibre-rich meals that will nourish your body, and keep you energised all afternoon. Use brown rice, quinoa, barley, buckwheat noodles, or other “whole” grain as your carbohydrate – remember about a fist-size should serve you perfectly well. Combine this with some protein, 100-150g of tuna, salmon, or [...]
About Lucy-Ann Prideaux MSc BSc RNutr
A registered Nutritionist, Lucy-Ann gained an MSc degree in Human Nutrition, from Aberdeen University in 1997, following a first class honours degree in Sport & Exercise Science. As a past competitive runner, triathlete and personal trainer, she has vast experience and knowledge of performance nutrition at elite and recreational level, as well as in-depth knowledge of general health nutrition.
Contact & Connect
RSS
Newsletter
Facebook
LinkedIn
Twitter
YouTube
