Try and keep your main meals the same moderate protein, some good carbohydrates. The best time to keep the fuel stores topped up is during the day. Every 2-3 hours try and eat some fruit or an energy bar (see below). Rather than trying to consume an abundance of calories in one hit, spread it out and give your body the ability to digest it and transport it around the body. You fuel yourself like this in a race why not pre race.
225g Rolled Oats /Quinoa Flakes
250g stewed apple (apple sauce) or mashed banana
50g almonds (leave out if allergic)
50g mixed seeds (sunflower/pumpkin etc.)
2 tbsp. of honey (60g)
1 tsp of cinnamon
½ cup of dried fruit of choice (cranberries, sultanas etc.) or a mixture
40g of 70% cocoa chocolate (optional)
Blend up the oats and nuts in a food processor. Then add the fruit mixture, honey,
cinnamon and seeds and fruit, blend again till it come together and forms a paste like
Place mixture in a lined square baking tray 18x18cm (I used). Spread mixture out in pan and
smoothing out using the back of wet spoon.
Bake for 20-25mins at 180 degrees or until edges are golden.
When cooled cut into bars 6x6cm.
Optional – melt chocolate and dip the base of the bar in the chocolate then let set in the fridge.
Nutrition - 838kjs, Protein 4.6g Fat 8.6g (with nuts) Carbs 24g
This energy smoothie will provide excellent fuel prior or post sessions in the lead up to your event.
1 cup frozen blueberries
1 banana (small)
1 cup water
2tbsp protein powder/skim milk powder
GF Gluten Free
DF Dairy Free
T Training Fuel (can be used pre training)
R Recovery Fuel (used post session)
For a PDF of all Fitness Buddy’s recipes “Not Just Fitness-Cookbook for athletes.”
Email: firstname.lastname@example.org and for $15 Andrew will send you the full PDF.