Salted Caramel Cashew Shake
Coconut Power Smoothie
Quick Cacao Recovery Smoothie
Creamy Feijoa Smoothie
Recipe created by registered dietitian Jess Moulds. www.relishnutrition.co.nz
]]>These rice & oat protein bars are ideal for use as food during a race, providing readily absorbed carbohydrates for energy and protein to assist working muscles. And they taste great too!
Ingredients
Makes 10
Directions
Nutrition content per serve:
360 Cal
51g carbohydrates
13g protein
13g fat
Recipe provided by Conrad Goodhew Performance Dietician (NZRD).
Peanut Butter Protein Slice
Ingredients:
Method:
This homemade creamed rice is an excellent protein & carbohydrate snack, which makes it great for before & during training for energy and recovery.
Depending on your sport, you can enjoy this before or after your training/race, or if you're a multi-sporter or adventurer it's also perfect during your event at a transition aid station.
]]>This homemade creamed rice is an excellent protein & carbohydrate snack, which makes it great for before & during training for energy and recovery.
Depending on your sport, you can enjoy this before or after your training/race, or if you're a multi-sporter or adventurer it's also perfect during your event at a transition aid station.
Ingredient variations
You can use plant-based milk as an alternative to cow’s milk. For a variety of flavours add fruit, PURE Blackcurrant Recovery powder or change the protein flavour. Greek yoghurt can also be used for higher protein content and creamier texture.
Serves 4
Nutriton content per serve:
Carbs: 50g
Protein: 18g
Fat: 4g
Recipe provided by Conrad Goodhew Performance Dietician (NZRD). Conrad is available for individual nutrition consultations in-person and via remote video calling.
Mint Chocolate Protein Balls
Recipe by Millie Clark (Instagram @nutrition.with.millie)
Chocolate Fruit and Nut Balls
Cacao Bliss Balls
Cranberry Protein Balls
Makes 18-20
Recipe supplied by Hannah Romano aka "Coach Han" www.hanromano.com
This recipe literally takes 2 minutes to make and can be adjusted to suit anyone's taste preferences (and of course ingredients on hand). High in protein, nutrients and complex carbs this is the ideal grab and go breakfast or snack.
Ingredients:
method:
Quick Recovery Oats
This recipe is a simple and satisfying way to start your day or suitable for a larger snack. If you plan to whip them up post exercise session then aim to eat within a 30-minute window to help promote quick recovery.
Oats, fruit and maple syrup provide good filling carbohydrates while the milk, yoghurt, nut butter and PURE Whey Protein Concentrate are high in protein. PURE Blackcurrant Recovery provides over 30 New Zealand Blackcurrants per serving which are naturally high in Vitamin C to help support immunity and aid recovery.
Combine in a small pot and cook on low until creamy:
Toppings to serve:
Protein Oats
Ingredients:
Directions:
Add oats and water/milk to a small pot over medium heat. When this begins to boil add egg white and protein powder while stirring consistently until thickened and at your desired consistency (Add more water/milk if required). Transfer from the pot into a bowl and top with fruit or berries (frozen berries are just as good!) and a drizzle or honey or maple syrup.
Recipe created by Mille Clark (Instagram @nutrition.with.millie)
]]>Method:
Note: PURE Hydro+Aid (Lemon & Ginger) can also be used to make ice blocks and is handy to have on hand to help alleviate nausea symptoms.
]]>
Ingredients:
Method:
]]>
Ingredients:
Method:
Recipe notes:
Enjoy : )
Related article: Beetroot in sport
]]>