The performance package has been designed to provide you with the consistent nutrition you need to support and improve your all-round performance and endurance training.
Good nutrition can be the factor that sets you apart from your fellow competitors.
We’ve picked a few of our top power boosting ingredients to show you how:
Quinoa
+ Quinoa is a protein rich, gluten-free grain, containing all of the essential amino acids which make it a complete protein source. Protein is essential for muscle growth and repair. Therefore, adequate protein consumption will promote effective muscle recovery following any strenuous physical activity.
+ Quinoa is also extremely nutrient dense, as it is high in folate, magnesium, phosphorus and manganese. In particular, quinoa has a high iron content, which is important for sporting performance as it helps the blood deliver oxygen to muscles.
Salmon
+ Salmon contains higher levels of omega-3 fatty acids than most seafood species.Omega-3 fatty acids provide anti-inflammatory properties. Reducing inflammation is important when performing at your peak, as it will reduce muscle soreness post-training (the dreaded DOMS), allowing us to recover more quickly, and go again.
+ Salmon is also rich in vitamin B12, which is of great importance for physical performance as it is vital in red blood cell production (red blood cells transport oxygen in the blood).
+ B12 also supports aerobic energy metabolism, which is the process by which glucose is converted into carbon dioxide and water (in the presence of oxygen), yielding energy. Vitamin B12 deficiency can negatively impact on your performance as you will experience symptoms of fatigue, dizziness and weakness.
Nuts
+ Nuts are packed full of healthy fats, and essential vitamins and minerals, all of which have beneficial effects on overall health. They are energy dense and a perfect on the go snack, especially during endurance exercise. Nuts will help to stabilise bloody sugar levels when paired with carbohydrates. This is because they slow down the digestion of carbohydrates and prevent spikes in insulin and blood sugar levels.
+ Like salmon, nuts have anti-inflammatory effects on the body (due to the fats they contain) and so can aid in the repair of small muscle injuries which occur during exercise.
Here are two of our favourite meals designed to support sporting performance. They are high in both protein and carbohydrate which we guarantee will fuel you to the finish line and ensure speedy muscle recovery!
Steamed dill and mandarin salmon fillet, beetroot and a horseradish cashew mayonnaise
Ingredients
- 130g salmon
- 2 sprigs of dill
- 2 tbs orange juice
- 2 tsp mandarin zest
- pinch of salt
- 2 tsp honey
- 50g spiralized beetroot
- 50g spiralized red beetroot
- 60g raddish
- 100g cavolo nero
- 2tsp horseradish
- 40g cashews
- 2 tbs lemon juice
- 80g quinoa
- 1tsp roughly chopped basil
- 1tsp roughly chopped mint
Method
1. Place the salmon in a bowl and cover with the orange juice, mandarin zest, dill, honey and a pinch of salt. Leave to marinate for 20 minutes
2. Meanwhile preheat the oven to 200 degrees Celsius
3. Wrap the salmon in foil and place on a baking tray and bake for 12-15 minutes
4. Place the quinoa in a pan of water (approximately a ratio of 1:2, quinoa: water) and bring to the boil
5. Reduce the heat and simmer for approximately 20 minutes, until the quinoa is fluffy and most of the water has been absorbed
6. Add the cavolo nero to a pan and bring to the boil for 6-8 minutes. Once done, drain and set aside.
7. Finely chop the raddish.
Dressing (to be made in advance)
1. Add the cashews to a bowl and cover with water. Leave to sit for 2-4 hours.
2. Once the cashews have been soaked, add to a food processor with the water and lemon.
3. Blitz until smooth.
4. Serve the salmon with quinoa and salad. Garnish with a small amount of roughly chopped basil and mint.
Nutritional information: 468kcals – 38g protein, 36g carbohydrates and 19g fat
Basil and cashew roasted chicken breast with wild rocket and butternut squash.
- Ingredients
- 140g chicken breast
- 30g chopped cashews
- 1 tbs roughly chopped basil
- 1 tbs olive oil
- 1 garlic clove (chopped)
- 80g rocket
- 50g butternut squash
- 100g kale
- 1 tbs lemon juice
- 80g quinoa
- 1tbs roughly chopped chives
Method
1. Pre-heat oven to 180 degrees.
2. Chop the butternut squash into chunks, place on a baking tray and bake for approx. 30 minutes.
3. Mix the olive oil with the chopped nuts, garlic and basil. Use this mix to coat your chicken breast in a small bowl.
4. Place chicken breast onto a baking tray and into the oven for 15 minutes or until cooked through.
5. Add the kale to a pan and bring to the boil for 6-8 minutes. Once done, drain and set aside.
6. Place the quinoa in a pan of water (approximately a ratio of 1:2, quinoa: water) and bring to the boil
7. Reduce the heat and simmer for approximately 20 minutes, until the quinoa is fluffy and most of the water has been absorbed
Serve the chicken on a bed of quinoa, with a size salad of rocket, kale and roasted butternut squash. Drizzle lemon juice over the quinoa and garnish the meal with chives.
Nutritional information: 446kcals – 42g protein, 40g carbohydrates and 13g fat
