Author: Nutrition 4 Fighters

This simple alternative to your average commercially bought jam will change the breakfast game! It’s low calorie, high fibre and has a a good dose of vitamins and minerals to support your health and well-being.

Blueberries are particularly nutrient dense with a good dose of fibre, vitamins C, K and Manganese. Blueberries are also a great source of antioxidants. The main antioxidant compounds in blueberries belong to a family of polyphenol antioxidants called flavonoids.

Flavonoids are particularly potent at clearing up damage caused by oxidative stress, a by product of pollution, stress, exercise and even just breathing.

Ingredients:

• 1/2 cup frozen blueberries 
• 1/2 cup of frozen raspberries 
• 1 tbsp water
• 2 tsp of chia seeds 
• 1 tsp of honey (optional)

Method:

• Place frozen berries and tbsp of water into a pan and gently heat until the berries are soft.

• Remove from the heat and mash with a fork. Add the chia seeds & honey, and stir well.

• Allow to sit and set for about 10/15 minutes, (or even do the the night before and stick in the fridge).

Total calories: 120kcal

So today’s recipe is a perfect post training meal packed with protein, glycogen replenishing simple carbohydrates, and fibre and micronutrient dense veggies.

Although beef is not always the leanest of meats, it makes up for this with its micronutrient density including a number of B vitamins, iron, potassium and zinc. I’ve opted for 5% fat here also to reduce the saturated fat content.

Ingredients:

(Serves 4)

500g beef mine – 5% fat

500g Fresh tagliatelle pasta

2 x cups of red cabbage (diced)

1 x onion (diced)

1 x tin (400g) chopped tomatoes

1 x medium carrot (grated)

2 x tbsp of paprika

2 x tbsp oregano

1 x tsp of mustard powder/chilli powder

1 x tbsp coconut oil

Method:

• Melt the coconut oil on a low heat in a large frying pan or wok. Stir in the paprika, oregano mustard or chilli powder, forming a paste.

• Add diced onion & red cabbage. Stir thoroughly on a low heat, cooking till onion is translucent.

• Add beef, stir and cook till the mince is browned.

• Add tomatoes & grated carrot. Place on lowest heat, cover and leave to simmer for 8-12 minutes, stirring occasionally.

• Add the pasta to boiling water and allow to cook till your desired softness. Drain & rinse.

• Serve & enjoy! 👌

Total calories per serving = 595kcal

This one is another weight cutting, low calorie & fibre dense lunch option with plenty of micronutrients to support your recovery and overall well-being.

Soups are such an easy and simple option for meals through the week, which you can knock up as bulk load and add to simply for a more complete meal. For example, with the recipe below I may add a scoop of whey protein and/or slices of toast if I’ve got a workout planned.

Nutrient spotlight –

There is so many micronutrient qualities in this dish, from vitamins & minerals, to antioxidants, flavanoids and prebiotics.

Here’s a look at just a few of the ones which aren’t in the main ingredients;

The spice tumeric contains the active ingredient curcumin which has various benefits. These include aiding digestion, boosting immunity, providing anti-inflammatory and anti-viral properties.

The other notable spice is cumin, (not to be mistaken with curcumin). Cumin is packed with antioxidants, vitamins and minerals such as magnesium, iron, calcium and phosphorous. It’s also rich in Vitamin E, A, C, K and B6. It can potentially help aid digestion and immunity.

Lastly; black pepper. Aside from the digestive and anti inflammatory qualities associated with the active component within it, piperine, black pepper may also enhance the absorption of the other nutrients like those in the turmeric.

Extra virgin olive oil is a super high source of oleocanthal which is part of the polyphenols family. Oleocanthal has particularly high antioxidant and anti-inflammatory properties. When cooking with the oil, ensure it’s on a low heat as not to spoil these delicate nutrients.

Ingredients:
(4-6 portions)

• 2 x medium sweet potato
• 4 x medium carrots
• 1 x handful of fresh coriander
• 1 x red onion
• 1 x palm full of chopped red cabbage
• 1 x stock cube
• 1 x 400ml boiling water (for stock)
• 1 x 400ml boiling water
• 2 x tsp cumin
• 2 x tsp turmeric
• 1/2 x tsp black pepper
• 2 x tbsp of extra virgin olive oil

Method:

• Heat the extra virgin olive oil in a saucepan on a low heat and mix in the spices & black pepper till combined.

• Pre dice the onion and red cabbage and mix in with the spices. Lightly fry on a low heat until the onion is translucent.

• Add pre roughly chopped sweet potatoes, carrots and parsley along with 400ml of boiling water.

• Dissolve stock cube in other 400 ml of boiling water, and add to the mixture.

• Cover and allow to bring itself to boil on a low to medium heat. Cook through till the veg are soft enough to be blended.

• Remove from heat, allow to cool for 5 minutes then blend with a handheld soup blender, serve and enjoy!

I’m going to assume that many and most will have heard at least a passing comment or three in regards to the importance of gut health.

With danger of massively over simplifying a complex and still emerging area of science, I’m going to attempt to give a quick summary as to what all the big deal is about.

So in that tummy of yours there’s a pretty amazing collection of microbes. Although you have microbes all over your body, the ones in your digestive system are particularly powerful. There’s billions of these lil lovelies and they play a powerful role in both your physical health and your mental and emotional well-being.

The links between the microbes found in your gut and other systems in your body can’t be overstated. For instance, the gut and the brain are connected by the vagus nerve. Many powerful neurotransmitters such as serotonin, which influences both mood and gastrointestinal activity, are made in the gut, (ever had a ‘gut feeling’, ‘butterflies in your stomach’ or a ‘sinking feeling in the pit of your stomach’??).

Ok, so they’re mega important and getting it right can impact everything from your mood, memory, and learning, to your energy levels and capacity to recover from the rigours of life. Getting it wrong has been linked to obesity, depression and less we forget, your capacity to digest food properly!

I’m going to present a simple list of foods and drinks that can promote a healthy gut and therefore, a healthy you. This list was provided by Dr Joanna McMillan on her super accessible and absolutely free (?!) podcast series only available (to my knowledge) on audible – Gutfull: what to eat for a happy gut.

1. Amaryllidaceae family – onions, garlic, leeks
2. Cruciferous family – cauliflower, kale, sprouts
3. Legumes – kidney beans, chick peas,  lentils 
4. Whole grains – bread, pasta, rice 
5. Fermented foods & drinks – sauerkraut, kimchi, tempeh, yogurt, kombucha and kefir 
6. Berries and cherries 
7. Teas, herbal teas, coffee & cacao 
8. Leafy greens 
9. Extra virgin olive oil 
10. Nuts & seeds – unsalted & raw are best

These foods combine a host of gut friendly compounds such as probiotics; food for microbes in your digestive system, and probiotics; which can introduce new healthy bacterial strains. These are alongside polyphenols; plant components that act as antioxidants that protect against inflammation and oxidative stress in the body.

Now a quick word of caution from Dr Jo. She makes a super important point on these foods. There are some here which straight away you may well associate with making you, well, fart. A lot.

If this is the case for you,don’t despair. It could likely be that your lil gut microbes just aren’t used to these often fibre dense food choices and it may take some time for them to adjust. Don’t be put off though and just take it slowly by introducing them literally a spoonful at a time in your meals.

So this one is a favourite of mine if I’m not training, cutting weight or basically needing something comforting whilst doing nothing much but sitting on the sofa all day.

There’s plenty of fibre to help keep you feeling full and enough protein from the eggs and kidney beans to support growth and repair. There’s also a huge amount of antioxidants to support your immune health and lower inflammation in the body. The addition of extra virgin olive oil and cracked black pepper also ensures you’ll absorb all that goodness! Oh, and let’s not forget it’s a super low calorie meal.

Ingredients:(Serves 3 to 4) 

• 4 large free range eggs
• 1 diced onion
• 1 roughly chopped red pepper
• 3 garlic cloves
• 1 tsp of chilli
• 1 heaped tsp cumin
• 1 tsp paprika
• 1 stock cube
• 200ml boiling water
• 1 400g can chopped tomatoes
• 1 400g partially drained kidney beans
• 1/4 tsp black cracked pepper
• 1/4 tsp sea salt
• 1 tbsp extra virgin olive oil

Method 

• Gently heat the extra virgin olive oil (this is important as if you heat to high you will spoil it as it doesn’t tolerate high heat).

• Add the spices, salt & pepper and combine into a dry paste. Then add the diced onion and mix until the onion is lightly sautéed. Once translucent, remove onions from heat.

• Add the stock cube to the boiling water in a jug and mix with a fork until dissolved. Now add to the onions and place back on low heat.

• Add chopped tomatoes and after draining about half the can of the kidney beans, add and stir in to the soup.

• Finally add garlic, chopped red pepper and, digging out 4 little wells, crack the eggs into the soup.

• Allow to simmer on the low heat for around 10/15 minutes (or until the egg whites have cooked), serve and enjoy!

Please let me know how you get on, any additions you make and please share the recipe with your family and friends!

One way to think of the role of different macronutrients you eat is as the following; protein = recovery, carbohydrates = fuel and (healthy) fats = protection. With this in mind, it’s important to ensure you’re having a good balance of each one of them throughout your day.

Often people will over eat on carbohydrates and fats as they’re much more readily available in over the counter snacks. Protein on the other hand is not so often easily available.

It is especially important to keep your intake of good quality protein high if you’re training, recovering from injury and/or trying to loose body fat.

These homemade protein energy bars have a good balance of each macronutrient without a bunch of preservatives.
Ingredients:

• 150g dates
• 2 scoops 40g protein
• 3 heaped tbsp cacao
• 100g almond
• 50g yogurt
• Pinch of sea salt
• 15g cacao nibs

Method:

• Place dates in a food processor, ensuring all are de-stoned. Blend them, scraping down the sides occasionally, until all are completely pulped.

• Add all other dry ingredients and blend, again scraping down the mixture from the sides to ensure an even blend.

• Lastly add yogurt and re blend to a consistent mixture.

• Place the mixture in a greased deep oven tray. Pat the mixture down as tight as you can using the back of a spoon.

• Leave in the fridge for 30/45 minutes, remove and cut into equal squares. 👌

Although the humble naan bread is most closely associated to accompanying one of Britain’s favourite take aways, it’s also a simple convenient accompaniment to anyone of breakfast, lunch, dinner or a pre or post training snack.

Naan breads often include a few different ingredients but this recipe completely simplifies things and gives you a quick, easy and tasty recipe.

Combine your naan with a decent protein source and some tasty veggies for a far more exciting lunch time alternative to your standard sarnie. Best of all, barring a little salt and herbs, you really only need two ingredients!

Ingredients:

• 1 cup of self raising flour
• 1/2 a cup of half fat Greek yogurt
• 1/2 tbsp of Rosemary (optional)
• Pinch of salt (optional)

Method:

• Combine all ingredients in a mixing bowl and using hands, thoroughly mix ingredients together.

• Sprinkle flour on the a clear surface. Take a palm sized handful of the mixture and roll it out until its approximately 2mm thick.

• Melt half a tsp of coconut oil in a frying pan and coat the pan completely.

• On a medium setting, heat for around 3/4 minutes on each side. You should have enough mixture for around 5 naans.

These little balls of delight are a great little energy providing snack. They have a decent balance of carbs, fats and protein.

I’ve used almond butter but peanut butter would probably work equally as good.

Ingredients:

• 150g almond butter
• 50ml honey 
• 100g oats blended
• 30g protein 
• 2 tbsp Cacao nibs

Method:

• Blend the oats
• Combine oats and almond butter in a bowel and mix thoroughly
• Add honey and cacao nibs and mix again
• Take small handfuls and roll into balls
• Place balls in fridge for 30mins
• Enjoy

This curry doubles as a pretty damn amazing evening treat whilst also being a recovery day special. It’s loaded with anti inflammatory spices such as ginger, turmeric and cumin to support mopping up some of that damage caused by heavy training and the rigours of life.

Red meats such as beef steak are also a good source of iron. There are two kinds of iron, heme and non heme iron. Heme iron is from animals and non heme is from plants. Heme iron is far better absorbed by the body than non heme, which is especially important to be aware of if you’re a vegetarian of vegan.

Low iron levels may be the reason behind low energy levels and poor recovery. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. It’s also helps make myoglobin, a protein that provides oxygen to muscles.

Both low iron levels and high levels of inflammation in the body can be detrimental to recovery and hinder making progress towards fitness and health based goals.

Ingredients:

(Serves 2/3 people)

• 225g Sirloin Steak chopped up
• 1 medium diced onion
• 4 cloves of garlic minced/finely chopped
• 1 red sweet pepper roughly chopped
• Handful of halved cherry tomatoes
• 2 tbsp of ground ginger
• 1 tbsp of cumin
• 1 tbsp of turmeric
• 2 tbsp of chopped coriander (one chopped finely, the other roughly chopped)
• 1 tin of chopped tomatoes
• 1/2 tin of coconut milk
• 1 tsp of sea salt
• 1 tsp of cracked black pepper
• 2 tbsp of coconut oil

Method:

1. Melt both tbsp of coconut and melt on a low heat. Once melted, add the spices, finely chopped coriander, salt & pepper and mix into a paste.
2. Add onions and lightly cook until translucent. Now add meat and garlic. Continue to cook on low heat until the beef is browned on the surface.
3. Add chopped tomatoes, stir and cook the meat on a low heat for roughly 2/3 minutes.
4. Add coconut cream and roughly chopped coriander, cherry tomatoes and the sweet pepper.
5. Cover the curry and allow to simmer on low heat for 15/20 minutes.

Serve with either rice or if watching your calories, cauliflower rice or just as it is in a bowel.

Welcome back! Today’s post is looking at how athletes can best calculate their protein intake to both repair and build muscle. This process is called Muscle Protein Synthesis, (MPS).

Although your intake of protein is essential to fully maximise muscle growth, there are other important factors to consider. Firstly and most importantly, although you may well preserve your current muscle mass with the right intake of protein, don’t expect to add to it without doing the required training!

You won’t stimulate new muscle growth without a stimulus. The primary stimulus is of course resistance exercise. Even for athletes who don’t wish to build excessive hypertrophy, (‘bulk’), having a better muscle to fat ratio is a far preferable situation for everything from sport performance to injury prevention.

Protein Quality

The quality of your protein is important even though many foods will contain some proportion of protein within them. However, to build muscle you need to have food sources that contain the 9 Essential Amino Acids, (EAAs), that your body can’t produce by itself. In particular, food sources that contain a high concentration of the branch chain amino acid, (BCAA), leucine have been seen to achieve the best results.

Food choices that include the 9 EAAs and are high in leucine include;

• Poultry
• Fish
• Beef
• Pork
• Whey protein
• Dairy products

Meal Planning
Ok, so now you know the why and the what, here’s the how. So this is the basic strategy to figure out how you can calculate how much protein containing foods to include in your meals. If we break it down MPS is maximally stimulated at 0.3g of protein per kg of body weight, (bw), per meal.

An ideal strategy is to include four feeding portions of 0.3g/kg bw and one of 0.6g/kg bw before you go to bed. A pre bed higher dose of protein may be needed due to the duration you are sleeping without any nutritional input. Athletes should be sleeping a minimum of 8 hours with a dose of 0.6g/kg bw leading to a favourable increase in MPS during that rest time.

So for example, a 70kg athlete may take a serving of 0.3g of protein per meal for 4 separate servings but then for their 5th serving before bed, take 0.6g of protein. This would equate to them ingesting 1.8g of protein per kg of body weight per day.

Older Athletes

A greater intake of protein may well be essential for older athletes. This is particularly for over 50s when a process called anabolic resistance begins to set in. This makes muscle less sensitive to protein intake. Therefore older athletes should shoot for 0.4g/kg of bw to maximise MPS.

Although not quite so important for recreational athletes and indeed recreational drinkers, but be mindful that alcohol has been seen to inhibit MPS. Therefore if gaining size is your goal, limit the boozing as much as you can.

Further Considerations

Quite a lot has been made about meal timing and especially protein timing. Minimal evidence exists however that protein timing is essential for muscle growth.

After exercise the muscle is sensitised to protein intake for up to 72 hours. While it may do no harm and even have some benefits such as muscle soreness management, it is not essential for muscle growth.

However, at the elite end of sport, the 1%s can make the difference. There is good evidence that 4 doses of 20g of whey protein was mildly superior to one bolus dose of 80g. It is also clearly an easier option to digest!

Thanks for reading, please hit me up with any questions or queries!