EAT TO COMPETE

To optimise your race-day performance you need to hit that start line with just the right amount of glyogen in store. And to do that, you’ll need these four recipes…

RECIPES Kate Percy IMAGES Steve Sayers

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Preparing nutritionally for a competition is a complicated business. Google what to do and you’ll find conflicting advice about what and how much to eat. Everybody has an opinion!

The fact is, what works for one doesn’t work so well for another. Our bodies react to competition in different ways, so it’s important to develop your personal strategy during training. The theory is that you want to supercharge your muscles so they’re ready for the race of their life! Tapering [see p68 for our Tapering Masterclass] contributes towards this; carbs are converted into blood glucose and used for energy, or stored as glycogen in the liver and muscle.

You’ll be jittery and desperate to squeeze in a few more miles, but reducing the length and intensity of your training in the week before your race will enable your body to store the glycogen normally used to fuel your exercise.

You can only store enough carbohydrate to keep you going for approximately 90 minutes, after which it resorts to burning fat reserves for energy. So there’s no point overloading on the carbs. That will just make you feel bloated and bilious. Instead, try increasing intake by around 10% over the three to four days leading up to the race. This, combined with the reduction in your training, will help you start out with the maximum amount of glycogen in your body. Practise with these four great recipes.

First up, this P-Beetroot porridge. You’ve got the perfect combo of performance-enhancing beetroot with carb-rich porridge oats, plus the anti-inflammatory effect of the almonds and spices. Beetroot in porridge works. Trust me!

Next, a Tropical power punch for those who can’t face a pre-race breakfast. Boosted with oats and chia seeds, this carb-rich smoothie is easy to make, easy to drink and easy on the stomach.

Spaghetti with fresh herbs is ideal the night before a race. With 75g carbohydrate, 18g protein, 17g fat and 5g fibre per portion, it’s tasty, simple and well-balanced.

And lastly, these Banana malt loaf bars make a nutrient-rich snack for the days leading up to race day, and indeed race day itself… and they don’t get stuck in your teeth like the shop-bought variety!

RECIPE OF THE MONTH

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SPAGHETTI WITH FRESH HERBS

PREP 5mins | COOK 12mins | SERVES 4

INGREDIENTS
• 400g spaghetti • 4tbsps extra virgin olive oil • 2 cloves garlic, crushed • 1 dried chilli, crushed • 4 canned anchovy fillets, finely chopped • Grated zest of 1 lemon • 150g fresh herbs, chopped (any combo will do – parsley, basil, chives, mint, oregano, marjoram) • Grated parmesan to serve

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01 Bring a large pan of salted water to the boil and cook the spaghetti according to pack instructions. In a large non-stick frying pan, sweat the garlic in the olive oil over a very low heat for a minute.

02 Add the chilli, lemon zest, anchovies and herbs and stir until the herbs have wilted. When cooked, drain the spaghetti, reserving some of the cooking liquid to prevent the pasta from sticking together.

03 Add the spaghetti to the herby mixture and toss well to combine. Serve with the parmesan cheese and freshly ground black pepper. This goes really well with a fresh tomato and basil salad.

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MIX IT UP

THREE MORE SIMPLE PASTA IDEAS

PASTA FOR BREAKFAST? Swap garlic, chilli and anchovies for chopped cherry tomatoes, avocado and bacon. Beat two eggs and stir in at the end for a nice sauce.

BOOST THE MACROS Drain a can of sardines and stir them in. Then sprinkle with pine nuts to add more protein and unsaturated fats to your dish.

GO GREEN Add very thinly sliced courgette and a couple of handfuls of peas to the pasta one minute before draining for an extra fix of greens.

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5MIN BREKKIE

TROPICAL POWER PUNCH

PREP 5mins | COOK N/A | SERVES 2

INGREDIENTS
• 1tbsp jumbo rolled oats • 1tbsp chia seeds • 500ml pineapple juice • Pack of frozen banana, mango and pineapple • 2tbsps natural yoghurt • Squeeze lime juice

METHOD
1. Put all the ingredients into a blender and blend until smooth.

2. Check the consistency, adding more pineapple juice if too thick.

3. Pour into two long glasses and drink immediately.

ADD HEALTHY FATS
Add 1tbsp of almond butter to the mix before blending. If too thick, add more pineapple juice or milk.

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RACE BOOSTER

P-BEETROOT PORRIDGE

PREP 5mins | COOK 10mins | SERVES 2

INGREDIENTS
• Handful almonds • 60g jumbo rolled oats • 250ml beetroot juice • 200ml water • 1/2tsp cinnamon • pinch of salt • 1 apple, cored and finely sliced • 1cm fresh ginger, peeled and grated • 2tsps chia seeds • 2tsps honey (optional)

METHOD
1. Pre-heat the oven to 180°C and lightly roast the almonds for 5mins. Remove from oven and set aside. Roughly chop the almonds once cool enough to handle.

2. Bring the oats, beetroot juice and water to boil in a small pan.

3. Reduce the heat to a simmer, stirring the porridge frequently over a low heat for about 5mins until thick, creamy and pink! Add more beetroot juice or water to get the consistency you like, as oats differ in their absorbency. Add the salt and cinnamon halfway through cooking.

4. Pour the porridge into warmed bowls and top with the apple, ginger, chia seeds and honey (the beetroot is pretty sweet without so you may not need this).

NOT A FAN OF BEETROOT?
Swap beetroot juice for cherry juice, which is rich in anti-inflammatory and antioxidant anthocyanins. You may need the honey!

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NUTRIENT-RICH

BANANA MALT LOAF BARS

PREP 5mins | COOK 12mins | SERVES 4

INGREDIENTS
• 100ml strong tea • 50g dates • 75g dried cherries • 50g apricots • 25g fiery dried ginger • 100g sultanas • 150g malt extract (plus extra for the glaze) • 50g dark brown sugar • 2 large eggs • 2 ripe bananas, mashed • 250g plain flour • 1 1/2tsp baking powder • 1/2tsp bicarbonate of soda • Pinch salt • 3 tsps ground ginger • 1tsp ground cinnamon

METHOD
1. Pre-heat oven to 160°C. Grease and line a 20cm square baking tray with parchment paper. Roughly chop the dried fruit.

2. Brew the tea in a small bowl and add the dried fruit while still hot. Remove teabag.

3. Beat together the malt extract and sugar until pale and creamy, then beat in the eggs. Stir in the bananas, tea and fruit.

4. Combine the flour with the baking powder, bicarbonate of soda, ground ginger, cinnamon and salt. Fold into the wet mixture. When combined, transfer to baking dish and bake for 45-50mins.

5. While still warm, brush with more malt extract. Leave to cool in the tin.

TREAT YOURSELF
Warm in the microwave and pour over hot custard or add a scoop of vanilla ice cream.

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DIETARY PREFERENCE GUIDE
P PESCATARIAN V VEGETARIAN VE VEGAN

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