Why This Recipe Works for Athletes Commercial sports drinks that blend two carbohydrate sources — typically maltodextrin with fructose or dextrose — use different gut transporters to absorb carbs faster and in higher quantities than a single-sugar drink, which matters when you’re trying to hit 60-90g of carbs per hour on the bike leg of…
Why This Recipe Works Coconut water is naturally rich in potassium (600mg per 250ml), with useful amounts of sodium, magnesium, and calcium — the electrolytes lost in sweat. Chia seeds add omega-3s and a slow-release energy source, while fresh lime juice makes the whole thing drinkable and sharp enough to cut through summer heat. This…
Why This Recipe Works for Athletes This wrap delivers the ideal pre-race fuel balance: fast-releasing carbohydrates from the banana and honey sit alongside the slower-burning energy from the almond butter and wholemeal tortilla. The result is a sustained energy curve that prevents the spike-and-crash of a sugary gel but acts faster than a bowl of…
Why This Recipe Works for Athletes Beetroot contains dietary nitrates that improve oxygen efficiency and reduce the oxygen cost of exercise — meaning you can hold the same pace for less effort. Combined with the slow-release carbohydrates of whole grain bread and plant protein from chickpeas, this quick snack is ideal 60–90 minutes before a…
Why This Recipe Works for Athletes Beetroot is one of the most evidence-backed performance foods in sport, rich in inorganic nitrates that convert to nitric oxide in the body — widening blood vessels, improving oxygen delivery to muscles and potentially reducing the oxygen cost of exercise. Paired with caramelised red onion on toasted sourdough, this…
Why This Recipe Works for Athletes This strawberry and basil smoothie delivers a concentrated hit of fast-releasing carbohydrates from ripe strawberries and banana, alongside natural anti-inflammatory compounds from fresh basil. It’s light on the stomach, ready in under 5 minutes, and provides steady energy for sprint to Olympic distance efforts. Best consumed 30–60 minutes before…
Why This Recipe Works for Athletes The smoked salmon and egg bagel is one of the best pre-training breakfast options for triathletes: high in quality protein, rich in omega-3 fatty acids, and with enough complex carbohydrate from the bagel to fuel a 60–90 minute session. It takes under 10 minutes to make and works brilliantly…
Why This Recipe Works for Athletes Cold brew contains more caffeine per millilitre than hot coffee, is less acidic (easier on the stomach before training) and can be prepared the night before an early session. For triathletes, caffeine consumed 30-45 minutes before a long ride or threshold run has been shown to improve endurance performance…
Why This Recipe Works for Athletes This smoothie is designed as a pre-race or pre-long-session fuel source for IRONMAN and long-course training days. Bananas provide fast-acting glucose and potassium for muscle function; Medjool dates are extraordinarily carbohydrate-dense (approximately 18g carbs per date) and provide the quick energy release needed in the 60–90 minutes before a…
Why This Recipe Works for Athletes Beetroot juice is one of the most studied natural performance aids in endurance sport. The naturally occurring nitrates in beetroot convert to nitric oxide in the body, improving blood flow and oxygen delivery to working muscles — reducing the oxygen cost of sub-maximal exercise by 1 to 3%. Adding…
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