Nuts and Seeds - Compared (and which ones are best for athletes)!

You’ve probably heard the chatter about nuts and seeds being powerhouses of the nutrition world.  Their status has been further enhanced of late with the trend towards plant-based eating.  No doubt about it, seeds and nuts certainly deserve their reputation for packing a decent nutritional punch, and if you aren’t eating them already, here is some info that might get you interested!

So which nuts and seeds are top of the table when it comes to nutrition?  There are so many different options you could include in your snack bowl or tub.  Not all nuts are equal - most nuts are seeds of a fruit (peanuts are seeds of a legume)- but they all have their own unique nutrition make-up and benefits. 

In the past, almonds were always considered right at the top of the tree when it came to best choice of nut – mostly due to their low fat content, at a time when fat was falsely seen as the enemy!  Cashews contain almost identical fat grams to almonds and interestingly the humble peanut is in fact lower fat and higher protein than both almonds and cashews!  These days, however, we tend to focus on more than just the fat and protein content, and look a little more closely at the vitamin and mineral content and associated benefits. 

I was interested to do some comparisons, so I got onto Foodworks (and USDA for hemp seeds) to put together a summary table below that lists the key macro- and micro-nutrient values for common nuts and seeds.  The amounts listed are per 30g of nuts, which is the recommended serving size – around a small handful for an adult.  The nut or seed with the highest amount for each nutrient is highlighted in yellow in that column.

Depending on your specific nutrition needs you may prioritise different types of nuts or seeds.  For example, if iron is a nutrient of focus for you, then cashews, chia seeds and pumpkin seeds are a great choice.  Walnuts, chia seeds and flaxseeds are the highest for  omega-3 and chia, almonds and flaxseeds highest in calcium.

The most interesting thing I noted was that the winners for each nutrient category seemed to mostly come from different nuts or seeds – there wasn’t one that was king of the castle for all nutrients (other than one exception - let’s talk about hemp seeds). The stats appear to say it all – amazing nutrition capabilities but unfortunately hemp seeds are a no-go for elite athletes.  Although hemp seeds are now legal for sale in Australia, there is a potential risk that they may contain trace amounts of THC that could be detectable via WADA/ASADA testing – a banned substance in competition.  

Interestingly, seeds overall fare strongly when it comes to vitamins and minerals compared to nuts, but are often easily overlooked. Why not try adding a few more seeds to your day:

-        Add to porridge, home-made muesli

-        Roast and add to salads - like sunflower seeds in Roasted Carrot and Kale Salad with Grilled Chicken and Lemon Dressing.

-        Make some snack balls or slices – try my Almond Balls recipe which is packed with sunflower and sesame seeds

-        Add to smoothies (eg. almonds in my Recovery Smoothie recipe)

Don’t feel you need to always choose raw with your nuts and seeds – a little roasting and salting is fine (depending on overall salt intake) and for some athletes salt can be helpful for hydration (speak to an Accredited Sports Dietitian for more info).

And don’t worry about activating them either – your body has the digestive equipment to devour and conquer all manner of nuts and seeds – although some people may have intolerances to certain varieties, and nuts and seeds can cause bloating and stomach upset if you over-do it. 

Nuts and seeds can sometimes seem expensive, but if you stick to small serves and choose a combination of different types they can play an important role in keeping you healthy and well, and need not break the bank.  For example, sunflower seeds, flaxseeds and peanuts are on the less expensive side, so use these as a base and add smaller amounts of the others that may be more pricey.

If I really had to pick my favourites for athletes, here they are below:

Almonds  - Protein, Fat, Fibre, Vitamin E, Calcium

Cashews – Protein, Fat, Iron, Zinc

Walnuts – Omega-3 and decent vitamin/mineral content across the board

Peanuts – special mention – highest protein and lowest fat of all nuts!

Chia – Fat, omega-3, fibre, calcium, iron

Flaxseed - Omega-3, fibre, potassium, magnesium, calcium

Pumpkin seeds – Protein, potassium, magnesium, iron, zinc

If you are an athlete not subject to drug testing, then hemp seeds are also a useful addition for their nutritional value and benefits.

Overall, different nuts and seeds are rich in different nutrients.  So the real key is to mix up your intake for a great variety of nutrients, as well as flavours, texture and enjoyment.

For more nutrition updates I would love you to send you my free newsletter every month or two, please leave your details on my website Thoughts page. I am also on Instagram , Facebook and Twitter.

Almond Butter Balls

I tried a few different combinations of these balls but this mix seemed to work well for taste and texture, without needing to add extra sugar (the dates provide plenty of sweetness!).

The recipe combines ingredients in a food processor, however you can also grate ingredients finely then combine if you want a bit more texture and crunch. Totally up to you.

This makes a good base recipe that you could then adapt and adjust with different nuts/seeds/nut butters to suit your tastes.

With all of the nuts, seeds and nut butter, these treats contain healthy fats, as well as fibre, vitamins and minerals from the raw ingredients. They are lower in sugar than some other ‘bliss ball’ recipes, however any snacks that are packed with nuts/seeds/dried fruit will be nutrient-dense, but also energy-dense. Great as a small snack at the end of a meal, or something to go with a cup of tea (as an alternative to a sweet biscuit perhaps), but not necessarily suggested as a handful as a snack on their own. If you are an athlete with high energy needs however, enjoy liberally.

Another thing to note - don’t be fooled by similar recipes out there for ‘protein balls’ - the shear size of these snacks means that even though the ingredients contain protein, consuming 1 or 2 serves is unlikely to provide significant protein and the quality of protein is likely to be low (you would have to add a lot of protein powder otherwise, and this is usually not possible). Check ingredients and portion sizes carefully. There will usually be more efficient ways to get your high quality protein in. So although this recipe contains plenty of nuts and seeds, there is no way they could be referred to as protein balls! But nutritious and tasty all the same, and nice for something different!

If you are looking for some pre-workout snack ideas, you will find some in my blog article Best Snacks for Before Exercise to Perform at Your Best.

Almond Butter Balls

Makes ~20

Ingredients:

¼ cup sunflower seeds

¼ cup sesame seeds

½ cup dates

¼ cup coconut

½ cup oats

½ cup almond butter

Method:

Combine sunflower seeds, sesame seeds, dates, coconut and oats in a food processer until well combined.  Mix through nut butter.  Using a teaspoon, roll into small balls and place on a lined tray.  Allow to firm up in the fridge, then store refrigerated in an airtight container.

Quick and easy recipes - soup, salad and snacks

Image by Rosanna Faraci

No doubt about it, COVID-19 has had a significant impact on our lives and livelihoods. All of us have different experiences and have been effected in different ways. For many, it has provided an opportunity to consider our own health and well-being and take a closer look at our nutrition choices and habits. This has resulted in a significant increase in home-cooking (including a contagious interest in sourdough baking!) as well as cooking on a budget.

You may have already been searching your favourite recipe sites, or flicking through old recipe books for meal inspiration. If you are looking for more ideas, I have linked in below a few winter-friendly options that are quick and easy to make, and will help to keep your body and brain nourished and content.

These, along with other recipes, are here on my website, or if you are looking for more ideas you will find over 140 meal and snack ideas in Super Food for Performance - currently discounted.

Pumpkin and Pinenut Spinach Salad
Yes, a salad for winter - you can serve it while the sweet potato is still warm. Great with lamb or chicken, or roast some chickpeas with the sweet potato for a vegetarian option.

Dahl

Perfect for a warming lunch or savoury snack. High in fibre and a tasty way to eat lentils!

Image by Bec Doyle Photography

Salmon and Ricotta Frittata

Works well for breakfast, lunch, dinner or a snack - high in protein and a terrific source of calcium.

Image by Bec Doyle Photography

Mexican-Style Beef with Sweet Corn Salad

More salad! But you can serve it while the corn is still warm. Mix in some black beans for a plant-based lunch bowl on it’s own.

Banana Bread

One of the most searched recipes right now - a great way to use up extra bananas, and lower in sugar and additives than the standard store-bought varieties.

Image by Bec Doyle Photography

Recovery Smoothie

A great recovery option post-training, especially with more of us training from home right now. Mix it up with your favourite fresh or frozen fruits.

Happy cooking and stay safe. I would love to see your creations, so if you post any of your cooking on your social media please tag me in - (these recipes or your own healthy favourites!). You can find me on Instagram, Facebook and LinkedIn.

Banana, strawberry and yoghurt muffins

Image above is ‘Banana Muffins’ - the recipe below but minus the strawberries!

Recipe makes ~18 medium size muffins

Ingredients:

1 cup wholemeal SR flour

1 cup SR flour

1/3 cup brown sugar

½ teaspoon cinammon

¾ cup natural yoghurt

½ cup milk

1 egg

1/3 cup olive oil

2 medium ripe bananas, mashed

½ cup chopped strawberries 

 Method:       

Pre-heat oven to 180 degrees C.  Line muffin pans with patty cases or grease with some oil or butter.

In a large bowl, combine dry ingredients, flours, sugar and cinammon and whisk to remove any lumps.  Combine yoghurt, milk, egg, olive oil and bananas in a separate bowl then add to the dry ingredients. Combine gently until just mixed through, then fold through the strawberries.  Spoon mixture into muffin pans to 2/3 full.

Bake for 20-25 minutes at 180 degrees C. Leave in the pan for 5 minutes before cooling on a wire rack

Lose the lollies - why lollies should not be seen at kids’ sport

Lollies are for parties. 

They were when I was a kid anyway.

How confectionery has become part of post-game culture at junior sporting venues has me bewildered.  Somehow, the practice of elite endurance athletes, who are known to use simple forms of sugar as fuel during prolonged training and events, has transcended to kids’ being handed a bucket full of colourful jellies as primary recovery food following a 36-minute basketball game.  Why?  Or why not should be of greater concern for parents across Australia who are effectively the gatekeepers of the regular post-game sugar fest.

How did this happen?

Jelly lollies have become popular with endurance athletes as a convenient, portable and enjoyable carbohydrate source for lengthy training sessions.  Long rides or runs, where it may be difficult to consume adequate solid foods, make lollies an easy choice for a quick energy boost.

A typical junior sporting event usually takes less than 1 hour.  I am talking typical team sports here, in particular the ones I attend on a regular basis - basketball and footy.  Every time I attend a game, at any venue, I almost always spy lollies or chocolate in some form (ok, Saturday 8am basketball perhaps less likely, but not completely unexpected…).

This concerns me……a 10 year old does not need a quick acting carbohydrate immediately before, during or after a game, especially if they have eaten well beforehand.  Yes, kids do get hungry after sport, and recovery may also be a consideration for particularly active children.  Give the child some proper food to eat.   There is absolutely no need for lollies post-game. 

Why am I so angry!

Lollies and junior sport should not be used in the same sentence and here’s why:

-        Feeding children lollies after a game creates the perception that lollies are an everyday food, or even worse teaches kids that lollies and sweet foods are a reward for effort.

-        During and after sport a child’s saliva production is reduced and teeth are vulnerable to attack (so my wonderful dentist thoughtfully reminds me) – introducing a sticky, sugary sweet is asking for trouble.  Want a massive dental bill – keep giving your kids lollies (and sports drink) every time they run around a court.

-        There are SO many better choices out there to help kids recover, feel good and fill them up after sport. 

Sure, it may just be a jelly snake here and there and you may think I am over-reacting, but kids get enough opportunities to eat lollies at other times.  Keep the lollies where they belong – in beautifully packaged little bags handed to guests as a birthday celebration thank you.  Not in the sports bag.

Chicken and Avocado Salad

Image by Bec Doyle Photography

An easy salad rich in protein, healthy fats, probiotics and green goodness. This recipe is low in carbohydrate, but could be adapted for training needs by adding some cooked quinoa or brown rice. Leftover salad also makes a tasty lunch option or sandwich/wrap filling.

Serves 4-6

Ingredients

1 continental cucumber, thinly sliced

2 stick of celery, finely chopped

200g mixed lettuce leaves

1 roast chicken, skin removed OR 800g lean chicken breast,grilled/BBQ’ed

3 tbsp mayonnaise

3 tbsp Greek yoghurt

2 spring onions, finely sliced

Pepper

Method

Combine cucumber, celery, 1 of the spring onions and lettuce leaves in a large bowl. Remove chicken from the bones and chop roughly, or slice pre-cooked chicken breast.  Mix through salad.  Combine mayonnaise and yoghurt, mix well and dollop on top of salad.  Sprinkle with remaining chopped spring onion.

Fresh Tip

For a portable lunch on the go, use leftover salad as a delicious filling for a wholegrain sandwich, roll or wrap. Line the bread with lettuce leaves that have been washed and dried to create a barrier between the filling and bread to avoid a soggy lunch.

Recipe from Super Food for Performance in Work, Sport and Life

10 of the best restaurant meal choices for athletes

Sleep, train, recover, eat, work/study, eat, train, recover…..the life of an athlete can be super-structured and this repetition can also apply to meals and snacks. Some athletes feel it is too difficult to eat out at restaurants when they are trying to meet their performance nutrition needs, so end up avoiding eating out, or find it quite difficult and stressful to make choices when they do venture away from home.    

But looking after yourself doesn't mean you have to lock yourself in an altitude tent for a month and live on steamed chicken, broccoli and rice! There are a feast of nutritious eating out options around that contribute to athlete health, nutrition and performance goals. Here are 10 of the best choices to help you enjoy eating out with friends and family, while keeping your training goals on track:

• Eye fillet steak with vegetables

Dinner at the pub should never be a problem - you can always find a grilled steak on the menu. Order with steamed vegetables and baked/roast/sweet potato instead of chips for a meal rich in lean protein, iron, zinc and vitamins. You may need to add some extra carbohydrate to help meet your training needs.

• Thai beef or chicken salad

With plenty of fresh herbs, garlic, chilli and fresh vegetables for vitamins and antioxidants, a Thai salad is terrific choice. Vermicelli noodles will provide some fuel, while the meat or chicken provides high quality protein and minerals.

• Prawn and vegetable stir-fry

Seafood is a great eating out option, but it’s often served deep fried. Prawns in a stir-fry give you extra vegetables, and by ordering the rice or noodles separately you can vary the amount of carbs to your needs.

• Poke bowl

You can get just about anything in a bowl these days, even smoothies (which I still don’t quite understand!). Poke bowls originate from Hawaii but are now widely available and traditionally contain plenty of fresh vegetables, rice, pickled vegetables, seaweed, edamame, rice and raw fish.

• Steamed fish and greens

Most menus these days will offer a grilled or steamed fish options, and it will often be served with green vegetables and soy/ginger/garlic/chilli style sauce. Check out my Instagram for some examples of these, it’s one of my favourite choices when I go out for dinner!  If you don't eat much fish at home, choosing it when you are out will help to boost your omega-3 intake.

• Grilled haloumi and vegetable stack

For a vegetarian option, grilled vegetable stacks can be a great choice, just make sure there is a decent source of protein like haloumi or ricotta cheese or tofu.

• Fajitas

Fajitas are the perfect Mexican dish to share with friends. Everyone can pick their own favourite fillings - lean meat or chicken, plenty of vegetables and soft tortillas make for a well-balanced and filling meal.

• Lamb Greek salad

Protein, minerals, healthy fats, vitamins – lamb and Greek salad are the perfect match.  Like many salad meals, you may need to serve with some bread, rice, quinoa or sweet potato for extra energy, depending on your goals and needs.

• Vietnamese Pho

Asian-style vegetable/noodle soups are a great eating out option, containing lean protein like beef or chicken, plus fresh herbs, vegetables and noodles.  Soup is hydrating and assists with recovery and fuelling. 

* You may have noticed some common elements to all of these meals - vegetables, herbs, good quality protein, healthy fats and adjustable carbohydrate according to individual needs.  Go for nutrient-density and quality for health and performance benefits                 

* Of course, if you don't eat out too often and are heading out for a celebratory dinner you can throw all this advice out the window and just choose what you really feel like! You never know though, it could still be one of the options above.....

If you are interested in more sports nutrition info, recipes and tips, please add your details for my free newsletter, at the bottom of any page on my website.  You can also follow me on Facebook, Twitter and Instagram and look out for my new book Super Food for Performance available for pre-order now, due to arrive in December 2017!

Recovery smoothie

Image courtesy of Bec Doyle Photography

This smoothie is the perfect option post-exercise, containing carbohydrate, protein, antioxidants, electrolytes and fluid for recovery.  Rice milk is great to include in smoothies after training for fast recovery, due to its high glycemic index, but dairy milk could also be used.  Rice milk doesn’t contain any protein, so we have added protein from yoghurt, almond meal and skim milk powder.  You can use a whey protein powder if you like, but you can get enough high quality protein for recovery using real food.  This smoothie contains banana and berries, but you can vary the fruit you use to suit your individual tastes.

Serves 1

 1 cup/250ml rice milk (calcium fortified)

100g/3.5 oz protein-rich Greek yoghurt

1 medium ripe banana, chopped

¼ cup/40g frozen berries

1 tbsp ground almonds

1 tbsp skim milk powder

Combine all ingredients and blend, pour into a tall glass to serve.

Can jelly heal tendons? Maybe.....

Much hype surrounds the role of gelatin in the repair of connective tissue injuries, but can it really make a difference, or is it just another nutrition fad? Nutrition trends like this can quickly grow wings and before you know it every injured athlete is making jelly for dessert.  Unfortunately in the case of gelatin it’s not as simple as daily bowl of jelly – the dose and timing are critical if it’s going to have an impact. 

Should home-made jelly concoctions be the new norm pre-training in the rehab gym, or are we all getting a bit carried away? 

Collagen and tendons

Connective tissues like ligaments and tendons are made up primarily of collagen fibres. It is the amount of collagen and cross-links within collagen that can impact on performance. Stiffness in the tendon allows for greater force production and subsequent strength, power and speed, but an imbalance between the strength of the muscle and the strength of the tendon or ligament can increase injury risk. 

Following a tendon injury, repairing the crosslinks is a high priority. Both training and nutrition can influence the number of collagen crosslinks.

 The role of gelatin

Glycine and proline are the common amino acids in collagen, and are both found in gelatin.  Vitamin C is also important for the process of collagen synthesis. Making these nutrients available in the bloodstream prior to exercise can promote absorption into the tendon.

A recent study by Shaw et.al. (2016) demonstrated that the increase in amino acids one hour after consuming a gelatin supplement was sufficient to increase collagen content. They showed a doubling of collagen synthesis by doing exercise that loads the tendon, and a further doubling of collagen synthesis with the addition of 15g gelatin pre-exercise (vs minimal impact of a 5g gelatin dose). Further research is required to determine effective dosages of both gelatin and Vitamin C, and whether doses should be scaled to body size also.   

These data suggest that adding gelatin with Vitamin C to an intermittent exercise program improves collagen synthesis and could play a beneficial role in both injury prevention and tissue repair. This has implications for reducing time to return to training, improved tendon functionality and potential performance outcomes.

Palatability problems

Consuming 15g of gelatin pre-training is easier said than done! The Shaw study mixed gelatin powder into Ribena for immediate consumption. Gelatin can be mixed with juice, made it into home-made ‘firm’ jellies/lollies or even used to create gelatin-rich pancakes! Whatever works....but just be prepared that 15g gelatin can be pretty heavy going.

Is gelatin worth the effort?

The problem when interesting research appears is that everyone suddenly becomes an expert and wants to jump on the bandwagon. There is still much to learn about dosages of both gelatin and Vitamin C and expected outcomes. On the other hand, if it does no harm and may speed up return from injury, which is ultimately the goal of an injured athlete, then it becomes an attractive option.

One note of caution - gelatin is increasingly being sold as a commercial product by supplement companies, posing a potential risk of contamination, so athletes who fall under any anti-doping code should be cautious. 

If you are interested in gelatin, and nutrition for injury in general, a session with a sports dietitian can help to ensure you are meeting your specific needs. 

For more sports nutrition info like this, I would love to send you free updates and recipes, just leave your details here. You can also follow my pages on Facebook, Instagram and Twitter, or check out my Thoughts page for more articles.

 Want to learn more:

 Shaw, G., et al. (2016) Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr.

 Sigma Nutrition Podcast:

SNR #143: Keith Baar, PhD – Tendon Stiffness, Collagen Production & Gelatin for Performance & Injury http://sigmanutrition.com/episode143/

Six of the best carbohydrate foods to improve your training and performance

Not all carbohydrate foods are equal.  For athletes, it’s not just about eating mounds of rice and pasta.  The quality of your carbs counts.  Smart carb choices can help athletes to feel great and perform at their best.  You can get more nutritional value from your fuel foods with selective choices.  It could be as simple as wild or brown rice sometimes instead of white all the time, or choosing a wholemeal pasta.  Or a wholegrain mix such as the one pictured above. 

Here are 6 of my favourite carbohydrate foods for athletes, to boost nutrition, health and performance.

Sweet potato

Sweet potato is a terrific carbohydrate source for training and energy levels.  Sweet potato has a lower glycemic index than white potato (remembering white potato is still good for you too!).  Sweet potato contains more carbohydrate than white potato, but lower in carbohydrate than rice, pasta, and many other grains (for example, the carbohydrate content of white potato is ~12g/100g cooked, sweet potato ~15g/100g cooked, brown rice ~30g/100g cooked). More benefits - fibre, vitamins such as Vitamins A (beta-carotene) and C, and taste!

Barley

Not a fancy expensive ancient grain, and when you think of barley you may be reminiscing about your grandmother’s lamb and barley soup!  But barley is now back in vogue and for good reason.  Barley is a low GI wholegrain, packed with vitamins, minerals and fibre.  Barley, like oats, contains beta-glucan, a soluble type of fibre applauded for its heart health benefits. 

Super versatile, barley goes well in soups, casseroles, breakfast dishes, cold in salads and great in risottos – there is a great Barley Risotto recipe in my book Eat Right for Your Life.

Sourdough rye bread

If you love to eat bread, make it sourdough.  Research is showing that sourdough bread, although it still contains gluten, can be more easily digested than regular wheat-based breads.  Try to select fresh baked sourdough from a local bakery and experiment with the different varieties to see what works for you – rye or spelt are terrific options for nutrition and low GI energy pre-training.

Bananas

A banana is the perfect portable pre-training snack – just enough carbs to fill that space in your tummy and give you an energy boost for the session ahead.  On their own, or part of a recovery smoothie or fruit/yoghurt/granola mix, bananas are a winner.

Sweetcorn

Sweetcorn is a sneaky source of nutritious carbohydrate, also packed with nutrients and fibre, and a similar carbohydrate content to white potato at ~13g/100g cooked.  Great in salads, soups, main meals or a cob of corn as a snack.

Oats

One of the cheapest and best carb options around are oats.  A small amount goes a long way and can keep your engine running for hours.  Rich in fibre and nutrients, and with a surprising protein content, you can find more detailed info in one of my more popular blog posts Oats vs quinoa for health, energy and performance.

Sorry if I’ve missed your favourite, there are plenty of great carbohydrate-rich foods out there!  Performance isn’t just about carbs though - plan your meals and snacks to meet your day-to-day, training and performance nutrition needs.

For more performance nutrition info, check out my blog page.  You can also leave your details at http://www.lisamiddleton.com.au/thoughts-index/ if you would like me to send you freeperformance nutrition updates and recipes, plus you can fllow me on Facebook, Twitter and Instagram.

Dairy vs soy vs almond vs other milks - how to make the best choice for your nutrition needs

Non-dairy milk options are well and truly mainstream these days. While soy milk has traditionally saved the day for many dairy intolerant individuals as a milk substitute, today there is a wide range of milk choices that allow food and drinks to be enjoyed that may not otherwise be well tolerated.  But while you enjoy your almond or soy milk latte, it’s worth a fleeting thought about the nutrition quality of your milk.  Just because a milk might look the same or be used in the same way, it doesn’t make all milks equal from a nutrition perspective.  There are significant nutrient differences across the various milk options and these are important to consider (in conjunction with our overall nutrient intake from foods).

How do the milks differ?

The nutrition composition of a milk will depend on the source. For plant-based milks, the nutrition composition of the wholefood is not automatically translated to the milk.  For example, almonds are rich in a range of vitamins and minerals and provide protein, however almond milk is far lower in protein and minerals like calcium.   Nut and seed milks usually strain away the nut pulp, where much of the nutrition lies, and are predominantly water.

Small differences in carbohydrate, sugars and fats between the different milks aren’t generally too much of a concern, other than perhaps the higher fat content in some coconut milk products (and small amounts of beneficial omega-3 in some of the plant-based milks), and the higher carbohydrate and glycemic index of rice milk (making it perfect for post-training smoothies or a base for protein powder!).  More important are the differences in the protein and calcium content.

Protein

Most alternative milk options contain little or no protein, and the protein present is often low quality (meaning it is lacking some of the essential amino acids).  Soy milk and pea milk are the exceptions - they have a similar protein content and quality to dairy milk.  Pea milk is made from pea protein isolate, and contains a reasonable level of the amino acid leucine, important for muscle protein synthesis - particularly important if you are using milk in a recovery smoothie or shake after exercise. 

Hemp milk also contains a relatively high quality protein, however the total amount may be on the low side for commercially made products (important to check the labels)! Home-made hemp milk will likely be naturallly higher in protein and other nutrients compared to one you would buy (unless it’s fortified).

If your preference is for a plant-based milk that is low in protein, ensure to add in a high quality protein source eg. try adding a protein powder, almond meal, chia seeds and/or nut butters to a smoothie with an almond milk base. Or try to balance protein intake from food rather than relying on fluids as a source.

Calcium

The other nutrient to look out for is calcium, although many commercial products are now fortified with calcium up to a similar content as dairy milk.  If you choose organic non-dairy milk varieties, these are the ones less likely to be fortified with calcium, a quick check of the label should tell you.

Milk facts and figures per 100ml (based on a selection of brands available in the supermarket, please read the label to determine the specific nutrient content of the brand of milk you use).

*Milk and low-fat milk refer to dairy varieties

Dairy foods are a rich source of high quality protein and calcium - fortified soy and pea milks are your closest equivalent in terms of nutrition. Always check your milk’s nutrition profile and adjust your daily food intake if necessary to fill some of the gaps for protein and calcium. A Sports Dietitian can help you with this if you need some guidance.

We are talking specifically nutrition comparison of milks here, but you may also wish to consider the environmental impact of milk production, with the production of plant-based milks having a lower impact compared to dairy.

Many factors contribute to nutrition choices - taste is a big one too! Your milk choice will depend on your own needs, beliefs, preferences and budget.

If you are interest in performance nutrition updates, please leave your details here for my newsletter and recipes.  You can also follow me on Facebook, Instagram and Twitter, and find more info about nutrition in my book Super Food for Performance - in Work, Sport and Life!

Nicoise Salad

Image by Bec Doyle Photography from the book Eat Right For Your Life

Nicoise salad is one of my favourites, light but protein-rich and great for an easy dinner on a hot night or a portable and filling lunch.  The dressing works well for other salads too.  This recipe is from my book Eat Right For Your Life.

Nicoise Salad

Serves 4

Ingredients:

500g/1 lb baby new potatoes, quartered

200g/7 oz green beans, topped and tailed

1 medium red (Spanish) onion, sliced thinly

150g/5 oz mixed lettuce leaves

250g/9 oz cherry tomatoes

400g/14 oz canned tuna in oil, drained, flaked

4 hard-boiled eggs, peeled and cut into quarters

½ cup/90g seeded black olives

3 anchovy fillets in oil, drained and cut in half lengthways

 Dressing

Combine ¼ cup/60ml of lemon juice with one crushed clove of garlic and 2tsp of Dijon mustard (add 60ml olive oil also if desired).

Method

1. Steam potatoes and beans until just tender, drain and allow to cool.

2. Combine onion, lettuce leaves and cherry tomatoes in a large bowl. Top with potatoes, beans, flaked tuna, eggs, olives and anchovies. Serve with dressing on the side.

For more recipes like this, sign up to my free newsletter here. 

Lamb salad with chickpea, spinach and mint cous-cous

Image by Bec Doyle Photography from the book Eat Right for Your Life, Wilkinson Publishing.

Looking for a salad to serve on Christmas day?  For this recipe the salad is served with lamb, but it goes just as nicely with roast turkey or a BBQ!  It can be made ahead of time, but here is a quick tip - add the spinach and mint at the last minute!  Look closely at the picture above - your salad will look a lot greener than this as I tried to be clever and freeze the cous-cous mix for our photo shoot day and soon realized that spinach doesn't freeze so well and ends up a limp soggy mess.  So do a better job than me and you will have a fresh, vibrant and tasty salad! 

For more Christmas eating ideas, have a read of my blog post Christmas eating for athletes - tips to eat well through the festive season and leave your details on my Thoughts page for nutrition news and recipes sent directly to your email.

Or if you are looking for a last minute gift idea, I have copies of my book Eat Right for Your Life available at a special Christmas price of $10.  Contact me via the Get In Touch tab on my website to order copies. 

Lamb salad with chickpea, spinach and mint cous-cous

Serves 4 as a main

1 cup/185g dry couscous

300g/10.5 oz can of chickpeas, drained

100g/3.5 oz spinach leaves

2 tbsp chopped mint

¼ cup/42g dry roasted almonds, roughly chopped

¼ cup/30g cranberries

3 tbsp lemon juice

2 tbsp olive oil

Extra oil for cooking

600g/1.3 lb lamb filet or lean lamb steaks

Salt and cracked pepper

Low-fat Greek yoghurt

1. Cook the couscous according to packet instructions and allow to cool.

2. Stir through the chickpeas, spinach leaves, mint, almonds and cranberries. 

3. Combine the lemon juice and oil, drizzle over the salad and stir to combine. 

4. Sprinkle the lamb with salt and cracked pepper. Heat oil in a pan and cook lamb for 3-4 minutes each side, or until cooked to your liking. Rest for 5 minutes.

5. While the lamb is resting, place the salad onto warmed serving plates then slice the lamb and serve with the couscous salad and a dollop of Greek yoghurt.

Training before, during or after work - 6 super foods to lift your game

Image by Bec Doyle Photography from Eat Right For Your Life (Wilkinson Publishing)

If you are stuck in the office all week, getting out for some exercise is a great way to improve your health, fitness, concentration and motivation. It's the natural way to reduce stress too.  Whether you join friends for a social game of soccer or netball after work, or enjoy a lunchtime run with a colleague, the benefits of regular exercise are enormous, and making it social can make it more enjoyable and keep you on track.

Not everyone has the genetic make-up to be an elite athlete, but we still may want to perform to the best of our ability. It doesn’t matter what level you compete at, or if you just train for yourself, you can use nutrition to your advantage for that extra spring in your step or extra seconds off your time.

Here is a sneak peak at some of the best foods to support your weekday workouts, straight from my book Eat Right for Your Life. There are 10 foods in total in the book, but we just have room for 6 of the most super here.  

6 of the best foods for performance

Fish

Many people don’t eat enough fish and seafood. If you know that includes you, then make it a goal to have fresh fish for dinner at least once per week then build from there. If you’re not a huge fan of fresh fish, the canned option is also good. Oily fish are higher in omega-3 fatty acids than standard white flesh fish. Sardines and salmon are particularly good for omega-3 fatty acids but are also a great way to get extra calcium if you eat the canned version with the bones (IMPORTANT – don’t eat the bones in fresh salmon!). One small can of fish can provide about 20g of protein, making it a convenient and portable source for muscle recovery after exercise.

Avocado

Some people avoid avocado with the fear it will add weight but what they don’t realise is the monunsaturated fat in avocado is good for you and could actually help with weight loss because of its effect on satiety. The good fats also mean you’re adding important fat-soluble vitamins. You may also be surprised to learn that avocados contain fibre, which assists with helping you feel full. Add avocado to salads, use as a spread, or for a delicious breakfast combined with fresh tomato, coriander and feta on rye toast, or with eggs for a lower-carbohydrate option.

Greek yoghurt

By choosing natural or Greek yoghurt you avoid the extra sugar and additives that are found in many yoghurts. Yoghurt gives you high-quality protein and is low glycemic index so will provide sustained energy for training or a game. With a combination of protein and naturally occurring carbohydrate, yoghurt is also great in the hours post-exercise for improved recovery. If you’re not a big milk fan, yoghurt will help you to meet your daily calcium requirements for strong bones and muscle function. But the greatest benefit of all is that the good bacteria in yoghurt can help to boost your immune system, keeping you healthy to train and compete at your best.

Kale

Normally I am not a big fan of so-called ‘superfoods’, however the thing I love about kale is it is not super expensive like some. Most of the ‘flavour-of-the-month’ superfoods seem to build a reputation that allows producers to charge exorbitant prices, but this does not seem to have happened with kale. Kale is a highly nutritious vegetable but it doesn’t mean you need it for breakfast, lunch and dinner. Other green leafy vegetables and herbs will provide similar benefits, so try to vary your options and include kale as one of your regular greens. Kale and other dark green leafy veg also contain nitrate, just like beetroot.

Beetroot

Studies show that regular intake of beetroot juice by cyclists helped to improve endurance performance. You might not need to down litres of purple juice, but you can increase your intake of the active ingredient nitrate by including more beetroot in your diet. There is also research indicating that beetroot juice may reduce blood pressure, an added bonus. Other foods that also contain nitrate include leafy greens such as rocket lettuce (arugula), another good reason to eat your greens, and your purples.

Watermelon

Watermelon is one of the few fruits with a higher glycemic index. High GI foods are ideal for post-exercise to ensure carbohydrates are quickly absorbed.   Watermelon (or any melons) also has a high water content, which can assist with rehydration. Like tomatoes, watermelon also contains lycopene, which may reduce the risk of prostate cancer in men. So forget the oranges for post-game, hook into a plate of watermelon for fast recovery.

If you are keen to learn more about the best foods (and beware foods) for different stages of life, you will find these, plus the recipe for Baked Fish with Warm Lentil and Beetroot Salad pictured above, in Eat Right for Your Life. 

I have a new book due for release next year with a specific focus on foods for performance, not just for sport but performance in business and everyday life.  If you are interested in regular performance nutrition updates, simply leave your details at http://www.lisamiddleton.com.au/thoughts-index/ . 

Why juice is not as bad as you might think - tips for making a top choice

I am the first to admit that I am one of those dietitians who was never a big fan of juice.  My standard line was always to ditch the juice and eat a piece of fruit with a glass of water instead.  You have probably heard that one before!  Over time my views on juice have changed.  This is because juice has changed.  No longer is juice just the bottled reconstituted supermarket variety, or the sugary juice box that would be a school lunch order ‘treat’.  Today more and more juice is fresh.  Juice bars provide a range of juiced and blended options, which contain a whole lot more than just the liquid extracted from fruit.   With the variety of juice options out there, it’s possible to make fresh, smart choices that can help you meet your nutritional needs.  

Many dietitians are likely to recommend you keep juice intake to a minimum.  The Australian Dietary Guidelines suggest a maximum of 125ml of 100% juice as an occasional substitute for a piece of fruit.  This is based on the fact that many juices (sugar-added or not) contain over 10% sugar, just like soft drink.  It’s easy to drink that sugar and just a 300ml glass can give you over 6 teaspoons.  With obesity being a national health concern, public health messages to reduce sugar intake are warranted.  Many people consume too much from drinks that are loaded with sugar but low in important nutrients - these don't fill you up at all, making it easy to drink and drink and drink.

But with the age of the whizz-bang super blenders and superfood smoothies, a new variety of fruit and vegetable-based drinks has emerged.  Unlike old-school bottled juice, the new-age juices are more than simply sugar, water and a sprinkle of vitamin C.

Blended fruit drinks, with the inclusion of whole fruits and vegetables, herbs, spices, milks, nuts and seeds have seen traditional juice turned on it’s head.  Coconut water is now apopular base for fruit and veg drinks, along with dairy, soy, rice and almond milks.  Juice is often not ‘juice’ at all.

Nutrients such as protein, healthy fats and fibre are becoming more prominent in blended juice drinks as a result, providing health benefits and fullness.  A blended fruit drink can really become more of a meal or snack rather than just something to drink.

One criticism of regular juice is that the fibre and pulp are removed during the juicing process.  Many of the nutrients in fruit are found near the skin.  When whole fruit is blended, the skin is included, boosting fibre and nutrients.  Blending is best! 

Yes, there is still sugar in blended fruit drinks or smoothies.  But when the sugar comes from fresh fruit or milks, it brings with it other beneficial nutrients, an important point of difference compared to soft drink and other high sugar, empty-calorie beverages.  The presence of a wider range of nutrients replaces some of the sugar, which ends up reducing the overall sugar content of the drink (especially if vegetables are incorporated).  If you know your vegetable intake needs a boost, a blended fruit and vegetable smoothie is a great way to sneak a in a few extra serves to help you reach your 5 per day.

A recent study by the University of New South Wales* compared a range of on-the-go drinks for their overall nutrition quality and found the drinks that contained blended whole vegetables or fruits to be the most beneficial for nutrients overall.  It's important to consider the overall nutrition value of a drink rather than just focusing on one nutrient or the kilojoules.  By keeping informed about the nutrient balance of on-the-go drinks, you can make an appropriate choice of drink, serving size, frequency and timing of intake to meet your individual needs and preferences.

For example, someone looking for a lower-kiojoule but nutrient-dense refreshing drink may choose a green smoothie with plenty of blended vegetables and a coconut water base.  Someone who is super-active and trying to gain some muscle mass may benefit from a dairy based smoothie higher in protein with some fruit, nuts and seeds providingextra nutrition and energy.  Everybody's needs are different.

One concern about juice is that it can be acidic, creating an environment for potential damage to teeth. A number of factors contribute to your likelihood of dental issues, including the acidity, sugar content, 'stickiness' and frequency that foods and drinks are consumed.  You can reduce your risk by drinking fruit/vegetable based drinks through a straw to reduce contact with teeth, and make sure to always rinse and swish with water after drinking higher acidity drinks.  Incorporating dairy with whole fruit to make a smoothie can be protective for teeth compared to drinking juice on its own.  

Water is important for daily fluid needs (tea is right up there for hydration too), but if you are looking for a nutritious and tasty choice, a blended fruit and vegetable drink can provide a range of important nutrients, keep you full and put a smile on your face!

For more nutrition info, recipes and tips, sign up to my free newsletter below or check out my other blog posts on my Thoughts page.

* Reynolds, R & Lin, S. (2016) Nutritional analysis of a selection of on-the-go drinks, Full Analytical Report, UNSW Australia.

Inside the world's most multi-cultural dining hall - feeding Olympians

Benefit of volunteering at the Olympics - watching the athletes in action!

Way back in the year 2000 I was one of a handful of very fortunate sports dietitians who had the amazing opportunity to volunteer at the Sydney Olympics, as part of the nutrition kiosk within the athlete village dining hall.  I had only graduated from dietetics a couple of years prior, and as a young professional with a passion for sports nutrition this was an event of a lifetime.  These days there are a host of dietitians who travel to Olympic Games and other major events throughout the world, but at that stage there were very few who ever got to set foot in the athlete's village, so for me it was pretty exciting!

The nutrition kiosk was created in conjunction with the catering group, and was co-ordinated by Fiona Pelly, an experienced accredited sports dietitian who is working with the catering in Rio this year and Dr Helen O'Connor from the University of Sydney.  Fiona and Helen are both fellows of Sports Dietitians Australia and Fiona was the chief nutrition advisor to the caterers, a mammoth job that Fiona did brilliantly.  The kiosk was a service for the athletes, coaches and support staff, where they could come and speak to a sports dietitian for information about the food items available, special dietary requests, allergies and intolerances, upcoming menus, and any other nutrition questions they may have.  The dietitians each day were provided with menus and a detailed breakdown of the nutrition composition and ingredients/allergens for each food item on offer.  Each dish was clearly labelled with nutrition and allergen information, and part of our role included quality checks to ensure all dishes and labels matched.  Most of us felt pretty comfortable with these roles, however what we didn't expect was the large number of athletes approaching us for training and competition nutrition advice.

Looking pretty happy with myself at the nutrition kiosk!

In Australia at that point, sports dietitians were being sought by many sports for nutrition consulting and sports nutrition was growing (thanks to many passionate individual sports dietitians and organisations providing top-notch servicing and Sports Dietitians Australia working hard to promote the role of sports nutrition for athletes).  However many other countries, from all areas of the world, did not have the same access to sports nutrition services.  We had international boxers and rowers looking for making weight strategies (many who had over-consumed at the buffet), individuals with coeliac disease wanting nutrition education and even runners asking what to eat pre-, during and post-race.  Nutrition concerns that for many Australian athletes would have been addressed well before the Olympics.   It certainly opened my eyes to the bigger global picture, having never travelled too far at that point, and also the immense natural athletic talent concentrated at one sporting event.  So many athletes who didn't have access to high performance programs, sports science or sports nutrition support but were still out there competing and winning! 

One of my best memories from the Olympics, and the Commonwealth Games in Melbourne 2006 (where I was also lucky to be back in the dining hall, thanks to Karen Inge), was the genuine gratitude shown by these athletes towards all staff involved. They were just so thrilled to be there competing, having an amazing time and learning and absorbing as much as they could from the experience. 

When it came to the food, I had never seen anything quite like an Olympic dining hall.  If you love a good buffet, this is the stuff of fairytales.  Every athlete, cuisine, culture and taste preference is catered for.   Different buffets for different continents.  Pre-prepared dishes, plus dishes made-to-order.  Plus never-ending bain-maries and fridges and cupboards and shelves of everything and anything you could imagine.  Unfortunately we were not allowed to take photos, but I have included some links at the end of this post that include some dining hall pictures from previous Olympics and Rio! 

The buffet was open for most of the day, from very early in the morning until late at night to allow for early and evening competition times, and it was always busy.  Because athletes would enter the village well before competition for some of them, we spent a lot of time talking to those athletes about managing volumes when eating buffet-style every day.  You know when you are at a buffet and you want to try a bit of everything, at this buffet it would take weeks to give everything a go.  Plus the menu changed daily.  Athletes also need to take care to eat foods that sit well, for example if you weren't big on spicy foods and got stuck into the hot curries you may run into some less-desirable gut symptoms.  Buffet management was a big issue for some athletes, particularly those where weight and body composition are critical to performance, and those who needed to 'make-weight'.

McDonalds have presence in all Olympic dining halls, which originally I found a bit strange, but this aligned with sponsorship arrangements and the foods were thoroughly enjoyed by many athletes post-competition, and for some pre-event!   The range of dietary habits, and levels of interest and education in sports nutrition intrigued me.  I clearly remember seeing an athlete, who I assume was a thrower or lifter of some sort, sitting down to a breakfast of cheese, cold meats and bread (not a vegetable in sight) on a table next to a group of gymnasts with tiny bowls of fruit salad and yoghurt.  Athletes loved to meet athletes from other sports, and it was funny to see superstar athletes star-struck by other athletes in high-profile sports.  I certainly learnt a lot from observing and talking to athletes during my time in the dining hall!

These type of opportunities would not be possible if not for inclusive organisations like Sports Dietitians Australia and generous professionals like accredited sports dietitians Fiona Pelly, Helen O'Connor and Karen Inge who saw the opportunity to offer their colleagues an experience they would never forget and chose to create an initiative that allowed a team of dietitians to be involved rather than just one or two.  

I imagine that the dining hall in Rio will surpass anything that was previously provided for Olympic athletes.  Hygiene and food safety are a critical concern for every dining hall and controls are in place to ensure a positive food experience for all athletes and staff.  No doubt the athletes in Rio will be well-fuelled and hydrated with their favourite and usual foods to be able to perform at their best when their important competition day arrives. 

For more information about the catering and dining hall at Rio 2016, and some pictures of what the dining halls look like, here are some interesting articles and a link to the formal summary around the catering for these games:

So much yoghurt: what athletes in the Olympic village will be eating - interview with Fiona Pelly

http://www.cbc.ca/sports/olympics/summer/dining-room-athlete-village-1.3574905

https://www.rio2016.com/en/news/athletes-at-rio-2016-olympic-and-paralympic-village-to-be-offered-a-taste-of-brazil

Rio 2016 - Taste of the Games official booklet (pdf)

You can also read more about what Oympic athletes eat on my other two blog posts:

Marathon running nutrition - with Rio-bound Olympian Lisa Weightman:

Recover like a champion - what top Australian athletes eat after training and competition

Recover like a champion - what top Australian athletes eat after training and competition

Salmon Patties Image by Rebecca Doyle from Bec Doyle Photography (from the book Eat Right for Your Life)

Ever wondered what your favourite sportspeople eat after training or competition?  Elite athletes have specific nutrition and hydration goals post-exercise to ensure they recover for their next session or event.  An athlete's recovery meal will be tailored to meet the specific need of the sport, and the goals and preferences of the individual.

We have heard from Lisa Weightman, Olympic marathon runner, in a previous blog post and gained an insight into her approach to nutrition Marathon Running Nutrition - with Rio-bound Olympian Lisa Weightman.  Lisa mentioned that her favourite recovery meal is her mum's salmon patties, and she was generous enough to share the recipe with us (hope she checked with her mum!! Recipe further on).   These salmon patties contain all the components that are important for athlete recovery, and believe it or not, they are not even dairy-free or wheat-free or low-fat or 'free' anything else, they are just nourishing home-cooked food.  Plus they tick all the boxes for recovery, providing the key nutrients: 

Protein

Carbohydrate

Healthy fats

Vitamins/antioxidants

What do some of our top Australian athletes eat?

There are plenty of great options that can make the perfect recovery food.  It's great to understand the theory about the nutrients required post-exercise but the meal also needs to taste good if an athlete is going to choose it regularly as a recovery option. It was great for Lisa to share her favourite post-run meal with us, and this got me thinking about other athletes from different sports and what they personally choose for recovery.    So I asked them!  Here are the favourite recovery meals from some of Australia's best athletes, if you want to know more about the athlete simply click on their name:

Todd Blanchfield - Professional Athlete at Melbourne United Basketball Club and Emerging Boomers Australian team

Favourite recovery meal: Grilled chicken with rice

Todd has a great understanding of foods for recovery and makes sure his organized with food ready to go after training and games.  He is handy around a BBQ, which is a great way to cook meat, chicken and fish for a quick and easy meal after training.  Combine with vegetables or salad and some sweet potato, corn, rice or quinoa for re-fuelling.

Alexander Carew – Australian 400 metre runner

Favourite recovery meal: Burritos

Track athletes train hard and need to recover well.  'One of my favourite post-training meals is making burritos, a great one to add a variety of vegetables to the daily intake.

It's a great option because it's simple to prepare and easy to make lots. Sometimes it's hard to predict exactly how much you'll need after a day of training, so this meal you can always go back for seconds (and thirds) if that's what your body requires! And if you're not a bottomless pit, like I am, you may even have enough for lunch tomorrow! 

My favourite race day food is protein pancakes (1 egg, cup of oats, a little water and a scoop of Sustagen Sport). But that's normally pre-race.'

Simon Clarke - Professional Cyclist, Cannondale Pro Cycling

Favourite recovery meal: Tuna and rice

Road cyclists burn a lot of energy, and recovery nutrition is especially critical for heavy training phases and multi-stage events.  Many professional teams have their own private chefs, but meals don't necessarily need to be complicated.  With timing being important for recovery, quick and easy works well, or try to prepare ahead of time.

'My favourite post stage race (ie. Tour de France) recovery meal is a protein shake made with half rice milk and half water, then a bowl of rice with a tin of tuna and a little bit of balsamic glaze for taste'.

Glenn Manton – Speaker, Author and Athlete (various sports, from AFL to bobsled!)

Favourite recovery meal – Banana smoothie

'I can't begin to describe how much I enjoy eating (not drinking) my banana smoothie post training. It weighs more than most of the weights I lift!'

'Clean, fresh, organic and healthy' is how Glenn describes his vegetarian-style approach to nutrition, he loves to eat tasty and fresh food.  Glenn's smoothie is no ordinary banana smoothie - it's a giant!  Glenn is aware of including some protein and carbohydrate and likes to mix it up.  His standard ingredients include a non-dairy milk base like almond milk or rice milk, bananas, granola, nut butter, mesquite powder and a vegetarian protein powder. 

If you want to learn more about Glenn's approach to fitness, nutrition and overall health and well-being, check out his, and other athlete, programs at Better Body 12 weeks.

Leigh Montagna – Professional Athlete at St Kilda Football Club, Director of Football - Boost Sport

Favourite recovery meal - Pizza (healthy-style) 

'Good mix of fats, carbs and protein, and easy to get down as a snack straight after a game.  I try to go for the higher protein toppings like chicken.  My motto is "if you deserved it, treat yourself"....not every week but more likely after a win!  

'My next proper meal post-game is never the same. I might go out for dinner or have something in the fridge, anything from burritos, to a chicken dish or a pasta.  It just depends what I feel like. I really sharpen up and eat healthy the rest of the week in the lead up to the next game.'  

Jessica Morrison - Athlete at Mercantile Rowing Club and VIS Rowing (previously AIS Swimming)

Favourite recovery meal: Smoothie (oats, FC milk, yoghurt, honey & chia seeds) & scrambled eggs on toast. 

Typically rowers burn a lot of energy in morning training so recovery nutrition needs are high.

'My smoothie takes two seconds to make, I enjoy it while I am making eggs. It's instantly satisfying & eggs provide good sustenance & I like something warm with a bit of protein after training. Sometimes I'll make the smoothie with chocolate milk & would normally have all of this after a morning row.

I eat to train, not train to eat!'

Madi Robinson - Athlete at Melbourne Vixens Netball Club and Australian Diamonds Team member

Favourite recovery meal: Varies!

Madi is super passionate about good nutrition and knows the benefits that eating well can bring for health and performance (check out Madi's great website by clicking on her name).

'Straight after a game I have a protein shake and two rick cakes with peanut butter and banana.  I then have my main meal within 2 hours of the game for home games and this can be:

Chicken burger with salad

OR

Fish or chicken with veggies (beans, broccoli, sweet potato) cob of corn

OR

Sweet potato - with chicken, beans, spinach & salad

To rehydrate, I have an SOS rehydrate sachet after matches to help replenish my fluid losses.  I sweat a lot and change dresses at half time so its important I not only get the right food into my body but also fluid as well to recover'.

Jessica Rothwell – Australian Race Walker and Accredited Practising Dietitian

Favourite recovery meal – Oats with yoghurt, fruit and toppings

Jess is a hard-working athlete, and knows a bit about nutrition being a dietitian herself.  Note the use of herbs and spices in her recovery meal.....

‘My favourite breakfast after a morning training session is milky soaked salted oats, heaped with natural yoghurt, blueberries, cinnamon & sprinkled with nuts & seeds.

I like to alternate the blueberries with grated apple or banana & use nutmeg, cocoa, vanilla bean or mint depending on the fruit! For additional energy I will add in tahini, honey or more nuts!

I enjoy this because its nutrient dense, providing nearly all 5 food groups, delicious & versatile! The dairy is helpful for maintaining my lean muscle mass, bone health, refueling & very hydrating.  

Bircher muesli is also convenient to transport in a portable container if you’re on the go & making a big batch is an effective way of saving time!’

Prue Rothwell – Cyclist with National Road Series team Bikebug – NextGen Racing

Recovery meal - Colourful vegetable/rice/protein bowl

Prue is passionate about wholefood nutrition, cycling and farmers' markets, a great combination for optimal recovery for an athlete.

'After a milk based recovery drink/yoghurt, when I’m ready for something more substantial I generally throw together something that is quick and colourful… a bowl of rice, 2x boiled eggs, cottage cheese, grated carrot, kohlrabi, beetroot, purple cabbage, leafy greens and chilli sauce…..plus some tuna or kangaroo if I want to add some meat!'

So many choices.....

As you can see, there is not one perfect recovery meal, a range of different foods can combine to create the right balance.  If you are keen to learn more about recovery and the best recovery foods you can have a look at one of my other blog posts Eat your way to muscle recovery - 5 of the best post-training meals. If you train early in the morning, pre-breakfast, then you may want to read about some of the more breakfast-specific recovery options at Best post-run breakfasts for recovery vs weight loss.

Or you can try Lisa Weightman's mum's recipe below!

Salmon Patties

Makes about 10 patties

Ingredients:

1 x 415g/14 oz can of salmon, drained and mashed with a fork

1/4 tsp salt

Cracked pepper

2 tbsp chopped parsley

½ medium onion, chopped

2 cups/400g cooked rice

White Sauce

55g/2 oz butter

1/3 cup/50g self-raising flour

1 cup/250ml low-fat milk

Coating

Cornflake crumbs

2 eggs, whisked

Olive oil for cooking

Method:

1. Make the white sauce by melting the butter over a low heat in a small saucepan and adding the flour. Cook, stirring, for 3 minutes.

2. Remove the pan from from heat and gradually add the milk while stirring continuously to avoid lumps. Return the pan to the heat and stir continuously until thick.

3. In a large bowl place the white sauce, salmon, salt and pepper to taste, onion, parsley and rice, mix together. Cover the bowl with cling wrap and leave in the fridge overnight.

4. Roll the mixture into patties and coat with egg then roll in Corn Flake crumbs.

5. Cook the patties in a non-stick pan with a little olive oil and serve with steamed vegetables.

Marathon running nutrition - with Rio-bound Olympian Lisa Weightman

Lisa and her family training for Run for the Kids earlier this year. Image courtesy of Herald-Sun article.

Lisa Weightman is one of Australia's best runners - an Olympic and Commonwealth Games marathon runner.  Lisa has been training hard over recent months in preparation for the Rio 2016 Olympics, after a break following Peter's birth.  You can learn more about Lisa at www.lisaweightman.com.

I first met Lisa when I was working at the VIS a number of years ago, when marathon training was relatively new for Lisa after much success at shorter distances.  I have loved hearing of Lisa's marathon achievements since, and her efforts to get back into training and competing at the elite level. 

I ran in the Run for the Kids this year with Lisa.  Well maybe not with her, she didn't actually know I was there, but I cheered her on as she was passing the other way towards the finish line as I was pretty much just starting (she did get a head start though as she would have had pole position while I started a little further back in the field)!

Lisa has been generous enough to take the time to share with us some of insights into nutrition and hydration for long-distance running:

What are your three top priorities when it comes to nutrition?

1. Balance.  I don't believe in fad diets or new products on the market that claim to be the fix for everything!  I believe that if we have a range of healthy food in our diet then we have a better chance of covering all the bases for great performance, recovery and general good health.

2. Chocolate isn't all bad.  A piece of chocolate or a slice of birthday cake because you are celebrating a milestone shouldn't be feared.  Keep the healthy balance going and don't sweat a small treat occasionally.

3. Don't forget to drink.  Hydrating is just as important and requires constant attention as the weather changes and your training loads and locations vary.  I don't use sports drinks on a regular basis now that I know what works for me in a marathon.  Water, some electrolytes and a good cup of tea works well for me.

How does your day-to-day nutrition vary compared to the days leading up to a marathon?

It varies a great deal.  Day to day I eat a balanced diet that is pretty consistent.  Cereal, fruit, meat, lots of green vegies.  When I move into the final week before a marathon I change the amount of protein and carbohydrates I eat that week with the final 3 days leaning to almost a full carbohydrate intake.  This is necessary to ensure the muscles have enough glycogen to get me to the finish line.

What is your favourite recovery meal and why?

Post marathon it’s always a lean meat beef burger and hand cut chunky potato chips.  I assume that is because the body has seen enough energy gels and sports drink to last a lifetime and all it wants is a big chunk of protein and to replace the salt that is missing! 

Post training recovery I love my mum's salmon pattie recipe with a big plate of seasonal vegies (recipe to be posted on Thoughts page in the near future!).  The salmon patties contain rice, so they are a good combination of protein-carb-fats and the vegies fill you up ready for a good night sleep post session.

Do you have any special strategies to stay hydrated with your large volume of training?  Different from summer to winter?

I don't always get this right as I am a busy mum, working part time and training like an elite athlete (you ARE an elite athlete Lisa!).  At times I struggle to remember to drink I must be honest.  But it doesn't take much to spring me into action if I do get it wrong as your sessions give it away pretty quickly.

I think winter is harder than summer as you don’t have the same trigger of heat to remind you to drink.  So I try to have the same big favourite glass on my desk all the time to remind me to drink.  Water bottles go everywhere with me now.  My bright "Girl that runs" bottle and my little Pete's "Paw Patrol flask"!  Pick a good bottle that you want to take with you, an accessory! That will help!

Any final tips for distance runners?

You need to have a bit of an obsessive nature to be a distance runner, but don't let that take over your common sense.  It is ok to have a treat and it is also ok to have a rest day when you need it. 

Best wishes for a great run in Rio Lisa!!  Follow Lisa on Twitter for training and Olympic preparation updates.

Best post-run breakfasts for recovery vs weight loss

Image by Rebecca Doyle Photography from Eat Right For Your Life

What do you eat after your Sunday morning run?  I pondered this question a few weeks ago as I ran along a beachside track on the Mornington Peninsula.  An amazing mix of different people were out and about that morning, from elite runners who had their energy gels strategically placed along the route, to holiday-makers working hard on their new year's resolutions to get fit.  I thought about the different goals of the various runners and wondered what they had in mind to eat after their run. 

From walking down the main street during the days prior it was very obvious that many of the holiday makers had no hesitation in choosing the full cooked breakfast, as you might well do when you are in relaxation mode and someone else is preparing it for you.  Other runners may have been going home to a bowl of cereal, or perhaps home-made pancakes as a holiday special.  Or just a quick piece of toast before heading out to their next activity.

With so many breakfast choices, what are the best options to meet health, recovery and performance goals? 

The biggest mistake I see people make when it comes to breakfast is the bias towards carbohydrate and a relative lack of protein.  Have a quick think about typical breakfast foods - it's a carb-fest of cereal, bread, fruit, juice and maybe even a muffin or pastry.  Where is the protein??  Add some milk to your bowl and you will bump up the protein, or a spoon of yoghurt with fruit or muesli, but a token portion with your brekky may not quite cut it.  If you are doing a decent run, and you run regularly for fitness, or are training for an event, then protein post-run should be high on your agenda.  Ideally you should be squeezing in at least 20g of protein into your post-run breakfast for muscle recovery.  Protein is sometimes considered the nutrient most important for strength training, but endurance type exercise such as running can increase protein requirements too.  And don't think protein is only for elite runners doing lots of kms and hills.  Regardless of your speed or distance, if you are working hard you need protein due to increased muscle damage and the need for repair.

You probably need some carbohydrate also after longer runs to assist with recovery, but the amount you need will vary according to training and body composition goals, and the timing of your next training session.  If you are heading off to a busy day after your run, you most likely will benefit from some fuel for energy during the morning, in combination with your protein.

Don't forget the vitamins and minerals!  It's not all about protein and carbs.  By including some fresh fruit or vegetables, maybe some nuts and seeds, and choosing carbohydrates that are wholegrain you will be boosting your overall recovery nutrients.  Some healthy fat is beneficial at breakfast too.

Here are some suggested high performance post-run breakfasts that meet the above criteria and importantly contain at least 20g protein:

- 200g Chobani natural yoghurt with fruit salad and 2tbsp nuts/seeds

- 2 poached eggs with spinach, mushrooms, tomato and 2 multi-grain toast

- Small bowl of natural muesli with milk, topped with a few big scoops of Greek yoghurt and berries

- Large banana and berry smoothie (use milk, yoghurt and almond meal for protein, or maybe add some whey protein)

-  1 small tin of tuna, with sliced tomato, avocado and fresh basil on rye toast  

- Leftovers eg. beef/vegetable stir-fry with quinoa

-  1 cup home-made baked beans on rye toast, sprinkled with cheese

- Chia pudding made with milk and topped with blueberries and macadamias

- Omelette with herbs and crumbled feta (may need to add some carbohydrate)

- Bowl of porridge made with milk, topped with yoghurt and chopped almonds

- Scrambled eggs with smoked salmon and grilled asparagus (may need to add some carbohydrate)

If you are trying to lose weight, remember that you don't need to go low-carb all the time.  For recovery it can be helpful to include some carbohydrates in the immediate recovery period.  Always eat a good post-run meal, then you can adjust food and portions later in the day to meet body composition goals.

If you need help in planning your nutrition for your health and performance goals, please get in touch, or find an accredited sports dietitian close to you at Sports Dietitians Australia.

I would love to send you free nutrition updates and recipes, just leave your details on my Thoughts page.  You can also follow me on Facebook and I have just set myself up on Instagram too!  

Five reasons why red meat is good for athletes

I remember my first sports nutrition lecture at university, where sports nutrition at the time was compared to what athletes may have been eating centuries ago.  Red meat was clearly on the menus of our athletic ancestors with ancient Greek marathon winners awarded cattle for their endeavours, and a hearty steak pre-race may not have been uncommon.  The science of nutrition has come a long way since then, and although steak may not be a pre-race meal of choice, the nutrition benefits of red meat for athletes continue to be recognised. 

Nutrition fads come and go, and the popularity of red meat has catapulted from one extreme to another.  Current dietary guidelines suggest a prudent intake of red meat, however not everyone follows these guidelines, with the recent jump onto the Paleo bandwagon keeping the grass-fed beef farmers in business.  Regardless of the style of eating, when it comes to sports nutrition, red meat is a winner.  We don't always talk about meat as a food on it's own, often you hear about the importance of nutrients like protein or specific minerals for athletes, but when we break it down, meat is amazingly rich in a range of nutrients.

Here are my top 5 reasons why red meat is good for athletes:

Number 5 - Healthy fats

Discussions around red meat and health usually focus on saturated fat content, or more recently cancer risk.  If you look closely at the fat composition of Australian beef and lamb you will find that they do in fact provide omega-3 fats.  Not as much omega-3 as fish, but meat isn't all 'bad' fat. If you are concerned about your body fat levels, you can reduce the calories of meat by choosing lean cuts or trimming fat from meat, or cooling casseroles after cooking and skimming fat from the top. 

With regard to the impact on cancer risk, it is the cured and processed meats that seem to be the main concern.  It is still wise to vary your protein foods and not eat red meat all of the time, but for most people you don't need to omit fresh meats. 

Number 4 -  Minerals

Beef and lamb are a great source of zinc and Vitamin B12, important for athletes.  Zinc is important for muscles and immune system, and may play a role in testosterone levels in males. 

Vitamin B12 is important for a range of body systems and may impact on immune function and energy levels.  Vitamin B12 is only found in animal products, and a small-medium size steak will provide your daily RDI.

Number 3 - Satiety

Do you usually find you are still hungry after a meal of steak and vegetables??  No, most likely not.  Red meat is filling due to the high protein content, and is broken down slowly in the digestive system so can keep you full for longer.  You don't need a huge serve either.  Protein in a meal can also lower the glycemic index, helping to keep blood glucose levels stable.  Red meat can help to manage hunger, as do other protein-rich foods, if you are an athlete trying to manage your weight or body fat levels.

Number 2 - Iron content

Iron is an essential nutrient for athletes.  Red meat contains haem iron, which is more easily absorbed than the non-haem iron found in plant sources. The easiest way to meet your dietary iron needs is to eat small serves of red meat regularly (x3-4 per week), plus include a range of other iron-rich foods.  Don't forget to add a food containing Vitamin C to your iron-rich meal for optimal iron absorption.

For more information about why iron important and a table of different foods and their iron contents, have a read of my article on the 2XU website, Iron Tough or Rusty.

Sports Dietitians Australia also have a great Fact Sheet Iron Depletion in Athletes.

Number 1 - Protein

Probably the best thing about red meat is the quality and amount of protein.  Red meat contains all the essential amino acids, making it high quality.  This includes leucine, the critical amino acid for stimulating muscle protein synthesis to promote muscle recovery and growth.  Meat is also protein-dense, so you only need a small serve for a big dose (lean beef contains approximately 30g protein per 100g, this can vary according to cut of meat).

For more information about protein and other foods that are great protein options, Back to Basics Protein - Foods That Contain the Most and Best Protein for Recovery and Training

If you choose not to eat meat for ethical reasons there are other foods such as dairy, eggs, nuts and seeds.  For athletes who follow a vegan style of eating it can be very difficult to meet needs for nutrients such as protein, iron, calcium and Vitamin B12.  It's not impossible, there are plenty of vegan athletes out there, but it takes significant time, effort and planning, as well as supplementation, to get nutrition intake spot on.

If you are an athlete who does eat red meat, then it's worth making a special effort to eat small amounts of fresh red meat regularly, in combination with other high quality protein sources,  for energy levels, recovery and performance.

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