BREAKFAST
1. Eggs with wilted spinach
Two eggs, poached or soft boiled
AND
Spinach a generous handful of wilted green spinach or other steamed grilled vegetables such as pak choi, kale or asparagus
AND
Bread 1 piece of rye, wholemeal, pumpernickel, seeded burgen bread
2. Porridge
Oats 50 grams of oats and 125ml of skimmed milk, or semi skimmed with a little water. If you want to sweeten it, either add cinnamon or honey (or brown sugar)
ADD raisins/sultanas for more taste and fibre.
ADD sunflower seeds, 4/5 almonds, pumpkin seeds, or sesame seeds.
ADD blueberries/raspberries/blackberries
3. Gayle’s yummy porridge mix
Oats soak porridge oats in a small drop of water (overnight if possible).
ADD sunflower seeds, pumpkin seeds, sesame seeds, linseeds, and raisins/dried fruit to the mix.
ADD a sprinkle of cinnamon to sweeten and add taste if required.
ADD On serving, add some low fat yogurt to the side.
ADD raspberries, strawberries and blueberries on the top.
FAVOURITE SNACKS
1. Mashed banana with honey and cinnamon.
2. Low fat yoghurt with seeds and dried fruit.
3. USN Protein Shake strawberry or chocolate.
4. Crackers with nut butter
(Crackers 2 rice cakes AND Sugar free nut butter a thin coating of either cashew or almond butter)
Topped rice cakes
Dips or spread tablespoon of dip (fish, avocado, pepper, sun dried tomatoes)
AND
rice cakes 2 rice cakes or other crackers e.g. crisp breads or oatcakes
Avocado dip
½ avocado, stoned, peeled and roughly chopped
1 tablespoon lime juice
½ teaspoon grated fresh root ginger
2 tablespoons live natural yoghurt
1 tablespoon finely chopped coriander
Put all ingredients in a bowl and mash well with a fork. Top with some pine nuts for a little additional protein
Red pesto
1 small jar sundried tomatoes (approx 250g/8oz) in oil. Drained and chopped.
125g (4oz) pine nuts
150ml (1/4 pint) olive oil
Juice of ½ lemon
1 garlic clove
Freshly ground black pepper
Leaves from a small bunch of parsley
Place all ingredients in a blender or food processor and blend until fairly smooth.
Sweet potato and goat’s cheese mash
200g (7oz) sweet potato, peeled and coarsely chopped
1 tablespoon olive oil
2 garlic cloves in their skins, tips chopped off
75g soft goats cheese roughly cubed
Lemon juice to taste
Freshly ground pepper
1-2 tablespoons finely chopped fresh coriander
Put chopped sweet potato in a baking dish with the olive oil and garlic cloves. Cover dish and put in preheated oven. Bake for 25 minutes or until soft. Squeeze garlic out of their skins and tip into a bowl with sweet potato. Add goat’s cheese and mash everything together until well blended. Add lemon juice and pepper to taste and plenty of chopped coriander.
Pre race nutrition
(Short distance triathlon)
(Long course Triathlon)