Keep going in your workouts with these nutrition tips
Fuelling your workout is half of the battle, it’s important we give our body the right nutrition to ensure we get the most from our workout – but what should we be eating?
Sports nutritionist Jo Scott-Dalgleish, who specialises in digestive health, energy management and nutrition for endurance sports – including triathlon – has recommended two simple and delicious recipes that can help athletes incorporate peanut butter into their diet. We like the sound of these already.
“I recommend Whole Earth peanut butter to my clients as it is a rich source of protein which is needed by muscles for repair and growth. Whole Earth peanut butter is naturally made without any additional sugar or preservatives which makes it a healthy option for the body.”
“Peanut power energy bites are very easy to make. Combine Whole Earth peanut butter, with oats, honey and flaxseed for a nutrient dense source of calories. You can even add chocolate chips for an extra treat. The bite-sized balls can help to fuel exercise for everyone from elite athletes to weekend enthusiasts. Due to its combination of protein, fats, fibre and carbohydrate, they’ll deliver a slow release source of energy. You can even take them out on longer cycle rides – wrap them in tin foil and pop them in your pocket.”
“A peanut power smoothie is also a great post-workout snack. Whole Earth peanut butter is a rich source of nutrients and protein – necessary for the body to fuel muscle repair. Adding a banana, porridge oats, low fat yoghurt and skimmed milk, or a non-dairy alternative eg almond milk, makes for a shake that is both tasty and the ideal way for the body to kick start its recovery process. All you need is ingredients and a blender and it’s ready in minutes.”
Whole Earth peanut butter today releases a video featuring sports nutritionist Jo Scott-Dalgliesh and British Triathlon Federation athletes including Commonwealth Games 2014 bronze medalist Vicky Holland.
Whole Earth peanut butter is official supplier to the British Triathlon Federation. The 2014 British Triathlon Championships are in Liverpool on Sunday 10th August, 2014.
Peanut power energy bites
Makes about 20-25 balls
Ingredients
120g Whole Earth crunchy peanut butter
120g porridge oats
100g honey or maple syrup
80g cup toasted coconut flakes
50g ground flaxseed or wheat germ
1 tsp vanilla extract
50g chocolate chips or cacao nibs (optional)
1 tbsp chia seeds (optional)
Method:
Stir all ingredients together in a medium bowl until thoroughly mixed
Cover and chill in the fridge for half an hour
Once chilled, roll into balls about 1” in diameter
Store in an airtight container and keep refrigerated for up to 1 week
Peanut power smoothie
Ingredients
1 tbsp Whole Earth smooth peanut butter
1 banana
100ml low fat natural yoghurt
2 tbsp porridge oats
50ml of skimmed milk / non-dairy alternative
1 tbsp whey protein powder (optional)
Method
Place all the ingredients in a smoothie maker or use a hand held blender and whizz up!