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3 Snacks That are Perfect for Fuelling Sports

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FRUIT SMOOTHIE

smoothie

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):

1 banana

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)

Method:

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!

SUPER PORRIDGE

Oats are the perfect slow release carb to fuel your training routine. A great pre-exercise snack that will keep you going!

Ingredients:

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

300g blueberries

50g flaked almonds

Honey (to taste)

Method:

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.

SUPER GRANOLA

A great on-the-go snack if you take it ‘dry’ and a super breakfast if you add milk!

Ingredients:

150g oats

20g coconut oil

60ml maple syrup or Manuka honey

50g pumpkin seeds

50g sunflower seeds

30g flaxseeds

100g Brazil nuts

50g dried goji berries

70g dried cranberries

1 vanilla pod

Method:

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.

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