Sports Nutrition Recipes
Nutritious diet is the back bone of consistent sports performance. The following are some recipes that can be made part of the athletes’ diet.
Chicken & Sweet-corn Soup
Put some oil in a non stick frying pan and heat. Take 300 g chicken and cook for 5 minutes, stirring occasionally, until lightly browned and cooked through. Cool, cut into fine slices and set aside. Heat some oil in a large saucepan. Add thinly sliced spring onions and cook over medium heat for 2 minutes. Add 2 tea spoons ginger and cayenne pepper and cook, stirring for another 1 minute. Add chicken stock, corn, and cooked chicken to the pan. Bring to the boil, reduce the heat and simmer for 5 minutes. Stir in the parsley just before serving. Serves 4-6.
ANALYSIS per serve (4) (+ bread): Energy – 405 cal, Carbohydrate – 64 g, Protein – 30 g, Fat – 7 g.
Chicken & Pasta Salad
Cook 500 g pasta in a large pan of boiling water and drain well. Cook 2 cups frozen vegetables (peas, corn, and diced carrot). Cook one chicken. Combine the pasta, vegetables, chicken and celery in a large bowl. Mix half cup mayonnaise, half cup yoghurt, lemon juice, rind and dill in a small bowl, then add to the pasta mixture. Toss to mix the dressing through the salad and season to taste. Serves 4-6.
ANALYSIS per serve (4): Energy – 807 cal, Carbohydrate – 102 g, Protein – 63 g, Fat – 15 g.
Tofu Vegetable Stir-fry
Take noodles in a large heatproof bowl and cover with boiling water. Stand for 2 minutes, pushing gently with a wooden spoon to separate the strands. Drain well and set aside. Trim the ends from the bok choy, separate the leaves and cut into wide strips. Spray a nonstick frying pan with oil. Add the onion, and stir fry for 1 minute or until it starts to soften. Add the vegetables (cauliflower, broccoli, carrots, capsicum) except the bok choy, and stir fry for 3 minutes or until they are tender but still crisp. Add the bok choy, toss through, then the tofu and stir to heat through. Add the noodles, toss to combine and heat through. Add sauce and stir. Stir immediately. Serves 4-6.
ANALYSIS per serve: Energy – 552 cal, Carbohydrate – 92 g, Protein – 27 g, Fat – 9 g.
Butterscotch Shake
Put 2 table spoons flax seeds in the blender first, followed by 1 scoop chocolate or vanilla whey protein powder, half cup low fat cottage cheese, jell-o mix, Splenda, a handful of ice, and a dash of water. Don’t put the walnuts in yet. Blend for 1-2 minutes, making sure the flax seeds are well ground. Stop the blender, drop-in the walnuts, and blend for 5 seconds, only until they are chopped.
ANALYSIS per serve: Energy – 402 cal, Carbohydrate – 19 g, Protein – 44 g, Fat – 18 g.