Other great omega-3 sources are chia Blood sugar regulation techniques and walnuts. Healthy fats Performance-enhanxing foods rich in essential vitamins and minerals can help improve immune and thyroid function. Eat like an athlete recipes. Turkey burgers with beetroot relish.

Performance-enhancing recipes -

A great source of iron and folate. These low-fat burgers freeze well, so why not make double and freeze for another time? Pronounced ba-boor-tea, this much-loved South African dish is a delicious mixture of curried meat and fruit with a creamy golden topping, not dissimilar to moussaka.

There's something very satisfying about a cup of tea with a slice of sticky buttered malt loaf - this simple, good-for-you version makes two and improves on keeping. Come in from the cold to a comforting bowl of autumnal squash soup. Adding a hint of chilli gives it a warming kick whilst crème fraîche makes it creamier.

If your standby supper is baked potatoes with tuna, switch to sweet potatoes and a fresh, spicy topping. It's budget-friendly and low fat too. Little is more satisfying than cooking a classic to perfection — Sarah Cook gives us a lesson in how to make lasagne.

A low fat, vitamin C-packed smoothie to start your day. A decadent iced coffee for a sunny afternoon. Serve in tall glasses for a retro treat. Homemade burgers and chips beat shop-bought every time.

Why not make double and freeze a batch? Try this curry with a touch of Thai flavours, ready in 30 minutes. Get kids cooking at the weekend by baking this yummy brownie cake, much better than shop bought. Learn how to make ice cream from scratch. Angela Nilsen's recipe for homemade vanilla ice cream recipe will give you a beautifully smooth and creamy result.

Perfect porridge for a healthy way to start the day. Cooking up eggs with cheese and tomato makes for a super-quick meal for one that's ready in 10 minutes. Crisp-skinned, fluffy jacket potatoes are a budget-friendly way to feed a crowd.

Serve our easy baked potatoes with soured cream, cheese or baked beans. Make this classic rhubarb crumble for an easy, family-friendly dessert.

Use seasonal rhubarb and a handful of ingredients to make a stunning pud. Make this Thai-inspired prawn stir-fry with ginger, spring onions and a spicy green chilli kick. Once you've made the paste, it takes only 10 minutes to cook. Achieve all five of your five-a-day with this easy vegan tagine.

It's bursting with summer veg, including courgettes, tomatoes and peas, alongside storecupboard staples such as chickpeas and raisins. This is one of those wonderful dishes that improves with keeping.

Give your energy levels a real boost with these nutritionally-balanced healthy fruit bites. Search, save and sort your favourite recipes and view them offline. Join the BBC Good Food Wine Club.

Join our Subscriber Club Download our app Good Food Shows Wine Club Recipe boxes Videos. Recipes Back to Main menu Dinner ideas Back to Recipes Healthy dinners Dinner for two Low-carb dinners Gluten-free dinners. Back to Recipes Quick breakfast recipes Breakfast smoothie recipes Vegan breakfast recipes Low-carb breakfast recipes.

Reducing food intake to the point of low energy availability will lead to injury, illness, burnout, and increased fat stores due to muscle breakdown and elevated cortisol levels.

Ironically it results in the opposite outcome of the intended end goal. Hydration Did you know that dehydration is the primary cause of early fatigue?

Hydrate not just in training but also within your daily life. Recover properly After an intense track session, tempo run or long endurance run, the recovery fuel is non-negotiable. Train smart An essential basic in your arsenal is learning to execute and dial in the intent and rhythm of your training.

A few tips to lean on: Keep the efforts easy, such as during rest intervals and Zone 1 and 2 steady state runs. Let it go. Life-Balance is vital, and sometimes life calls. When sick—skip your workouts. Focus on getting well and start back easily when your body is recovered.

Those missed workouts due to life or work commitments and illness are gone. Workouts are spaced appropriately to allow for recovery, so making up for lost sessions is a NO GO. Once you missed them, let them go.

Previous The best macronutrient ratio for athletes and the truth behind calories burned. Next Stress and Athletic Performance. Related Posts. Sports Nutrition. Triathlon Coaching. Contact Us. Name Required. Email Required. Message Required. That makes it a more cost-effective source of protein for smoothies than Greek yogurt or protein powder.

Cottage cheese also supplies bone-benefiting phosphorus and vitamin B12 to help with nervous system functioning. An important perk when you consider how important eating enough fiber is for gut health and disease prevention, and that very few of us eat enough.

Place all of the ingredients in a blender container in the order listed and blend on high power for 1 minute, or until smooth. Avocado lends a smoothie a thick, fudgy consistency along with a nutrition payload for athletes including heart-healthy monounsaturated fat, fiber, and a range of micronutrients including folate, vitamin K and potassium.

An avocado smoothie is like a milkshake, but way better for you. The best avocado for use smoothies are ones that give slightly when squeezed. Dried plums or prunes are an overlooked method of adding natural sweetness to smoothies and are more nutrient dense than dates.

The nutritional bounty contained within dried plums includes vitamin K, potassium, phosphorus, vitamin B6, and manganese. Plus, they are typically softer than dates, so they will blend with less effort. Place all of the ingredients in a blender container in the order listed and blend until smooth.

If the mixture is too thick, blend in additional milk or water. You bet. They give the drink a creamy texture not to mention a nutritional boost including extra amounts of fiber and plant-based protein.

Over the years, several research studies have shown that the antioxidants in tart cherries can help athletes in motion better adapt to training which may translate into improved performance metrics. In some stores, you can find bags of frozen tart cherries that are smoothie-ready, but you can also use soaked dried tart cherries to add a nutritional boost to your drink.

Place cherries in a bowl, cover with warm water, and let soak 20 minutes.

It's Performance-enhancing recipes My reccipes popular blog series first began Seed-saving techniques my Recipez Recipes for the Busy Athlete Performance-enhancing recipes, followed Performance-enhancing recipes 30 Minute Meals for the Recieps Athleteand Instant Pot Recipes for the Busy Athlete. This time, I'm sharing a new collection of simple, nutritious smoothie recipes to help you rehydrate, re-energize, and recover! These recipes require little effort and a blender to prepare. Smoothies are a fantastic way for athletes to get loads of nutrients in with little time and effort. They help to increase your intake of antioxidant-rich fruits and vegetables which can help fight inflammation and speed up the recovery process. Photo: Getty Images Performance-enhancing recipes, "filter": Performance-enhxncing Performance-enhancing recipes "img, Performance-enhzncing, blockquote, div", "nextContainsExceptions": "img, figure, Immune-boosting self-care practices, a. btn, a. For people Performanec-enhancing struggle to get enough protein and certain nutrients each day, a smoothie can also help fill in the gaps. And a frosty smoothie is undeniably refreshing when temperatures are soaring. No wonder why they have become sacrosanct for many fitness fanatics.