Buckwheat galettes
These buckwheat galettes with garlicky mushrooms and bacon are packed with protein, minerals, vitamins C, D and B and gut-friendly soluble fibre. Enjoy!
Nutrition
Chickpea falafel bites
Snacks are ideal for the triathlete on the go, whether
they’re a top-up mid-ride or an easy grab pre-
or post- exercise. Cue these super-easy falafel bites…
Cheesy chorizo & courgette muffins
These savoury muffins are delicious for breakfast or post-exercise recovery. Pop them in your feed pouch for some on-the-bike sustenance on dawn rides
Green tea matcha on rice
Try this incredibly easy and flavoursome green tea matcha on rice recipe; a kind of deconstructed sushi with green tea! Matcha contains antioxidant flavonoids called catechins. These can reduce inflammation, help fight disease and infections, contribute to cardiovascular health, and protect cells from DNA damage. An excellent source of carbohydrate and fibre and a good […]
Chocolate bark
I couldn’t talk about antioxidants without a recipe using good quality dark chocolate. Try it in this chocolate bark; it’s an excellent source of flavonoids, including catechins, epicatechins, and procyanidins, which can help reduce inflammation, improve blood flow, lower blood pressure, and enhance the function of blood vessels. The higher percentage of cocoa solids the […]
Cranberry and walnut salad
Try this vibrant, antioxidant-rich salad after a workout with a good hunk of sourdough…
Tofu, mushroom and beetroot burger
Free radicals can cause all kinds of mayhem in the body, but luckily we have antioxidants at our disposal. Cue this bountiful beetroot burger…
Protein pancakes with berries
Ideal for the busy triathlete, these super-quick pancakes will replenish depleted glycogen and electrolyte stores and help repair and rebuild muscles post exercise
Banana and walnut muffins
Packed with slow-releasing carbs, antioxidants, potassium, magnesium and healthy fats, these breakfast muffins will nourish and sustain your morning workout
Eggs Benedict pancakes
Recovering correctly post exercise helps prevent glycogen depletion and keeps muscles in good shape so that you can train consistently throughout your season. Here’s a great recipe that ticks all those boxes…
Pear and pecan porridge
The perfect athlete’s breakfast, oats have a low glycaemic index, a high percentage of carbohydrate and fibre and a little protein. Enjoy!
Jerk chicken kebab
A great source of quality-protein with loads of anti-inflammatory spices to boot. Add this to your summer menu and enjoy post-session
Hot smoked salmon, egg and fennel salad
Salad recipes are a great way to load up on protein. Try this one for a whopping 30g of protein, plus a healthy dose of omega-3s, B vitamins and vitamin D
Sesame-crusted tofu on avo toast
Eating protein doesn’t mean a diet of eggs and chicken, as Kate Percy demonstrates with this delicious tofu recipe…
How to fuel the sprint triathlon
Hydration is especially key when it comes to fuelling a sprint triathlon, but how much will depend on your bodyweight. James Witts explains…
What to eat during the week before your triathlon
You should spend race week stuffing yourself with pasta, right? Think again, as what you eat or drink in the week before can make or break your race…
How much should you eat during a half-Ironman?
Racing middle-distance this season and not sure how to stay fuelled on the day? Our experts share their answers…
How to fuel the Olympic-distance triathlon
Carbohydrate intake is increasingly important before and during an Olympic-distance triathlon. So adopt a carb-strategy and also grab some coffee to help you out…
How much carbohydrate, fluid and sodium do I need per hour for an Ironman?
Finding the right fuel and hydration balance can be tricky, but here’s how to work out how much carbohydrate, fluid and sodium you need per hour for a long-course race
Smorrebrods
Packed with protein, carbs and healthy fats, these open sandwiches are ideal for replenish energy levels and preparing muscles for your next session…
How to fuel the Ironman
Timing is key when feeling and hydrating for and during a long-distance race. Here, James Witts explains when and what to eat and drink during an Ironman…
Sour cherry recovery smoothie
A ridiculously quick-and-easy recovery drink that’s utterly delicious and pack full of goodies…
Tom Yum pork soup
Try this punchy soup to help your muscles recover and rehydrate after a long workout…
