Smoothies are perfect both pre and post exercise depending on the ingredients.
Pre-exercise – add some oats, chia seeds or quinoa for a slow release carbohydrate.
Post-exercise – add some protein, such as nuts and seeds, to help aid muscle recovery.
Ingredients (serves one):
140g of fruit (blueberries, blackberries, raspberries, cherries, pomegranate seeds, grapes, plums, peaches, papaya, apricots, oranges, nectarines, persimmons, apples, pineapple, watermelon, melon, lychees, star fruit, dragon fruit, figs, mangosteen)
1 date (chopped)
150ml coconut water (or just plain water or milk)
1 tsp honey
OPTIONAL: Add 50g of your favourite carbohydrate (oats, chia seeds, quinoa) or 50g of your favourite protein (nuts and seeds)
Step 1: Slice the banana into the blender.
Step 2: Add the fruit of your choice plus one chopped date for sweetness.
Step 3: Add the coconut water, honey and any of your optional extras.
Step 4: Whizz until smooth!
Oats are the perfect slow release carb to fuel your training routine. A great pre-exercise snack that will keep you going!
100g porridge oats
300ml milk (cow’s milk, coconut milk or almond milk)
½ tsp vanilla extract or the seeds from 1 vanilla pod
25g chia seeds
25g pumpkin seeds
25g sunflower seeds
50g flaked almonds
Honey (to taste)
Step 1: Mix the oats, milk, vanilla, chia seeds, pumpkin seeds and sunflower seeds together and leave to soak for 20 minutes. Add a little water if the consistency is too dry.
Step 2: Add the blueberries, almonds, and honey to sweeten.
Step 3: You can serve this dish hot or cold! If you want your porridge hot, microwave for two minutes or warm thoroughly in a pan.
A great on-the-go snack if you take it ‘dry’ and a super breakfast if you add milk!
20g coconut oil
60ml maple syrup or Manuka honey
50g pumpkin seeds
50g sunflower seeds
100g Brazil nuts
50g dried goji berries
70g dried cranberries
1 vanilla pod
Step 1: Preheat oven to 180°C.
Step 2: Mix all the ingredients together and toss until fully coated with coconut oil and maple syrup.
Step 3: Spread the mixture over a baking tray lined with grease-proof paper.
Step 4: Bake for 10-12 minutes.
Step 5: Once baked, break apart into bite-size chunks.
Step 6: Store in an airtight container for 2-3 weeks.