Why This Recipe Works for Athletes Built around race-week nutrition principles: low in fibre, fat and the fermentable carbohydrates (FODMAPs) most likely to trigger bloating and GI distress, while still delivering a carbohydrate-focused plate the night before a long-course race. No onion or garlic, minimal fat, and an easily-digested protein source. Ingredients 150g white rice…
Why This Recipe Works for Athletes Light, fresh, and easy to digest — these prawn and avocado rice paper rolls are an ideal pre-race snack or light recovery bite after a morning swim or run. The rice paper wrappers provide a gentle carbohydrate base without the heaviness of bread, while the prawns deliver lean protein…
Why This Recipe Works for Athletes This sun-dried tomato and basil chicken pasta delivers the high-carb, high-protein combination that makes it ideal as a post-training recovery dinner or the evening before a long ride. The sun-dried tomatoes contribute concentrated antioxidants and natural sweetness, while the chicken provides 35-40g of muscle-repairing protein per serving. Quick to…
Why This Recipe Works for Athletes This Thai peanut noodle salad delivers a balanced macro hit in one bowl — complex carbs from rice noodles to restock glycogen, plant-based protein from peanut butter and edamame to support muscle repair, and anti-inflammatory properties from fresh ginger and lime. Equally effective as a post-training lunch or a…
Why This Recipe Works for Athletes This pesto quinoa and grilled chicken salad is the ideal cold lunch for race week or heavy training days. Quinoa delivers a complete protein alongside complex carbohydrates, the chicken adds a second high-quality protein source, and the pesto provides healthy fats that slow digestion just enough to keep energy…
Why This Recipe Works for Athletes These frozen bars are the perfect summer training snack: high in protein to aid muscle repair, moderate in carbohydrates for quick energy replenishment, and naturally cooling when eaten straight from the freezer. Make a batch on Sunday and you have a grab-and-go post-swim or post-run snack for the whole…
Why This Recipe Works for Athletes This lemon garlic prawn linguine is a fast, high-protein recovery dinner that delivers everything your muscles need within 30 minutes of finishing a hard session. Prawns are an exceptional recovery protein — around 24g per 100g, low in saturated fat, and quick to absorb — while linguine provides the…
Why This Recipe Works for Athletes Chimichurri chicken over rice is a brilliant recovery meal combining lean protein from chicken breast, complex carbohydrates from brown rice, and the anti-inflammatory benefits of fresh herbs, garlic, and olive oil. Parsley — the base of chimichurri — is rich in vitamin K, antioxidants, and folate, making it one…
Why This Recipe Works for Athletes A frittata is one of the most protein-dense meals you can make in under 20 minutes. This version combines eggs and halloumi for a double-hit of high-quality protein, alongside courgette for potassium and B vitamins — nutrients depleted through sweat during race-day exertion. It works hot from the oven…
Why This Recipe Works for Athletes Smoked salmon delivers high-quality protein and anti-inflammatory omega-3 fatty acids, making this pasta ideal for recovery in the 60–90 minutes after a long swim or bike session. Capers and lemon provide a natural sodium hit alongside a bright flavour that is easy to eat even when appetite is suppressed…
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