This recipe is a regular at ultra-FIT HQ – it is high protein/low carb and makes a great lazy breakfast, quick lunch or light dinner and is even nice cold as a snack.

Serves 2 people or 1 very hungry person!

 

 

 

Preparation time 10 minutes, cooking time 20 minutes.

Ingredients:

2 courgettes – thinly sliced
1 medium onion – finely chopped
2 large tomatoes – thinly sliced
1 large pepper – sliced into rings
4 large free range eggs – beaten
(Optional shredded bacon or ham)
2 tablespoons of milk – skimmed or semi-skimmed
50-100 grams of grated hard cheese – tasty cheddar works well but the choice is yours
Salt and pepper to taste
A drizzle of extra-virgin olive oil

 Layer the courgettes, tomatoes, and pepper rings in a lightly oiled oven proof dish and spread the onion evenly over the top. Sprinkle with salt and pepper to taste. Place in a pre heated oven at 200 degrees centigrade (390 degrees Fahrenheit) and bake for 10 minutes.

When the 10 minutes is up, mix the milk with the beaten eggs and pour the over the vegetables, add the bacon/ham if you have selected this ingredient and sprinkle the cheese evenly over the top. Place back in the oven for a further 20 minutes until the eggs are firm and the cheese is golden brown. Remove from the oven and allow to cool for 3-5 minutes – it makes it easier to remove from the dish.

Enjoy with salad to keep the low carb theme or crusty wholemeal bread if preferred.

Popularity: 3% [?]

Training hard is only part of the battle when trying to get fit for sports. Like a formula 1 racing car, your body will run far better on good fuel. As the old adage goes “rubbish in equals rubbish out” so in this article we’ll briefly explore the major food groups and try to help you make healthy food choices to enhance and not hinder your training efforts…

Carbohydrates

Sometimes they’re in and sometimes they’re out but for sports people, carbohydrates are essential in fuelling the active lifestyle. At higher levels of exercise intensity i.e. hard training and competition, the body almost exclusively uses carbohydrates for energy. Carbohydrates contain 4 calories per gram and come in 2 main forms – simple and complex.

Simple carbohydrates are sometimes called sugars and include foods such as fruit and confectionary. As a general rule, simple carbohydrates are quickly digested and provide a quick source of energy making them ideal for providing a pick-me-up snack before training but less suitable as a sustaining meal.

Complex carbohydrates, sometimes called starches, include grains such as rice and wheat and products made from grains such as bread or pasta. Vegetables are also considered complex carbohydrates.

Both forms of carbohydrates can be unrefined or refined which refers to the amount of processing they have been though. Unrefined carbohydrates such as whole fruits, wholegrain bread, brown pasta and rice are generally considered to be healthier as they contain lots of fibre and tend to contain more vital vitamins and minerals. When it comes to carbohydrates, the more active you are, the more you should be consuming but, where possible, go for unrefined carbs as these tend to be better for you.

Fibre

Part of the carbohydrate family, fibre provides no energy (calories) but is vital for our digestive health. Fibre mops up and cleans out our digestive tract ensuring everything runs smoothly and that waste materials are removed efficiently from our bodies. The RDA for fibre is around 30 grams a day and is best obtained by eating whole grains, fruit and vegetables. Insufficient fibre in the diet can lead to constipation which can have a major impact on digestive heath.

Protein

Containing 4 calories per gram and required for the process of anabolism (building up tissues) protein is vital for any hard-training sportsman. Exercise causes the breakdown of muscle tissue which, during periods of recovery, must be repaired. This is the very essence of why we get fitter and stronger after training. Protein provides the building blocks for tissue repair – called amino acids – which the body requires to build our bodies back up after a hard workout. Protein can come from animal and non-animal sources (such as Soya and Quinoa) but animal sources such as meat, fish and eggs are generally thought as being the higher quality. Protein supplementation is very common for sports people as it’s not always convenient to chow down on a steak after a workout but it should be noted that extra protein consumption does not automatically turn into muscle tissue and if consumed to excess is just as likely to contribute to an energy surplus (resulting in an increase in body fat) as any other type of food.

In part two, we’ll examine fats, vitamins, minerals and water

Popularity: 3% [?]

When it comes to sports drinks, there are a huge number of different products on the market to choose from, each one promising to increase your performance, fight off fatigue or help you recover from training faster. In this article we’ll explore the main types of drinks available and explain which ones are best suited to your training and competition goals…One thing is for sure – we’ve come a long way since I used to drink flat coke during triathlons!

 

 

Water

For many exercisers, water is probably the sports drink of choice and with good reason – it’s exactly what the body is using lots of while you exercise. If your workouts are less than 60 minutes in duration, you are well fed having had a suitable pre-training meal and you don’t feel you need any extra energy to fuel your workout then water is a fine choice as a sports drink. As a general rule of thumb, consume 250ml per 15 minutes of exercise to replace fluids as you are losing them. Drink more if you begin to get thirsty. Water has the advantage of being very cheap or even free and containing no calories.

Hypotonic drinks

This variety of sports drink contains a small amount of carbohydrate in the form of sugar which can provide energy for exercise. Hypotonic drinks contain around 2g per 100ml which is just enough to give you a small lift but is insufficient to fuel a long or hard workout. This type of sports drink is best suited to workouts of an hour or less where fluid replacement is more important than refuelling. Hypotonic drinks are absorbed well and are therefore ideal for countering dehydration. They will often contain chemicals called electrolytes which are the minerals lost when we sweat such as potassium and sodium and may reduce cramping.

Isotonic drinks

Containing more sugar than hypotonic drinks (around 6g per 100ml) isotonic drinks bridge the gap between fluid and fuel. These drinks are ideally suited to longer workouts or matches where carbohydrate and fluid replacement are necessary to avoid a drop off in performance. Because isotonic drinks provide energy they may not be ideal for exercisers who are trying to manage their weight but for sports people they may stave off fatigue in the latter stages of training or competition. To make your own isotonic drink, just mix 500ml of unsweetened fruit juice with 500ml of water or, alternatively just buy one of the many isotonic drinks available e.g. Gatorade, PowerAde or Lucozade.

Hypertonic drinks

Containing 10g of carbohydrate per 100ml, hypertonic drinks are excellent for refuelling after exercise but the presence of so much carbohydrate can mean that water absorption is delayed. Hypertonic drinks can be thought of more as food than fluid and are best used after training or alternated with water during longer events. Hypertonic drinks are also great as a convenient pre-training snack if eating solid food isn‘t possible e.g. if training early in the morning. Pure unsweetened fruit juice is a good example of a hypertonic drink but there are also commercial versions available.

Protein drinks

Generally considered the reserve of bodybuilders and weight trainers, protein drinks have changed a great deal over the last 20 years. Originally, protein drinks were made from dried eggs which were not very pleasant tasting or very easily digestible. Soya protein was also popular and later protein shakes based on milk where in vogue. More recently protein drinks derived from dairy whey have become popular and seem to be the best in terms of bioavailability and digestibility. Protein drinks are a convenient way of getting extra amino acids (the body’s building blocks) into the diet without having to spend all day cooking and eating meat. They offer portability and come in a variety of flavours from savoury to sweet to suit most people’s tastes. Not all products are created equal though and as whey proteins can be damaged by excessive heating it’s best to look for ones that have been cold processed. If you feel you need more protein in your diet (you should be aiming for around 1g per lb of bodyweight) a protein supplement may be useful to you but generally, real food is a better choice and remember that protein supplementation doesn’t automatically equal larger muscles!

Protein/carbohydrate drinks

Usually containing a 1:2 ratio of protein and carbohydrates, this type of sports drink can be thought of as a meal replacement making it ideal for athletes on the move. Training hard and often requires frequent feeding and it’s not always convenient to chow down on a normal meal! Often referred to as MRPs (meal replacement products) protein/carbohydrate drinks offer a portable and instant alternative to carrying large amounts of food with you wherever you go. Athletes who are underweight and find it difficult to eat enough food often find that they can consume additional calories easily by using MRPs but this is a double edged sword as those who are interested in losing a few pounds may end up consuming more calories that they need as their MRP may not fill them up very much although it contains plenty of calories.

Creatine drinks

Creatine is one of the few sports supplement products that has stood the test of time and been tested successfully numerous times. Users of creatine often report that they recover faster from workouts, feel stronger during training and competition and gain muscle mass faster than usual when using this product. Creatine drinks often include carbohydrates which enhance its absorption and can be very useful for anyone involved in sports that utilise the anaerobic energy pathways such as field sports. However, not everyone gets noticeable benefits from creatine supplementation but because of the potential benefits – both anecdotal and empirical – it’s worth trying at least once. To get the most from creatine supplementation, it’s important to follow the manufacturer’s instructions stay “on” for 6-8 weeks to give the product time to work. If after that period you notice no changes in performance then chances are that creatine is not for you.

So, 7 different sports drinks that may be of benefit to you which, with the exception of water, should be considered as “add ons” to a good healthy diet. No sports drink will ever be able to replace a healthy diet but may add to it and could possibly provide you with an edge in both training and competition.

Popularity: 3% [?]

This quick and very easy meal is surprisingly filling and makes a great light lunch or a substantial snack.

Serves 2
Preparation time 5 minutes
Cooking time 25 minutes

Ingredients
2 Large peppers, halved lengthways
4 eggs (free range, organic is possible)
2 tablespoons of pesto
20 grams of any hard grated cheese (the tastier the better)

 

Pre-heat the oven to 180 degrees
Place the halved peppers in a pot of salted, boiling water and boil for 4 minutes until tender. Gently rinse the peppers in cold water and dry using kitchen towels. Place them on a lightly oiled oven-proof dish. Divide the pesto evenly between the 4 halves and carefully crack one egg into each before sprinkling the cheese over the top of the egg. Place in the oven for 20-25 minutes, checking after 15. Serve when the eggs are cooked. Serve with wholegrain rice, quinoa or salad.

Popularity: 3% [?]