FIVE NUTRITION TIPS & RECIPES FOR PEAK PERFORMANCE #5
It’s no secret that one of the key ingredients to success in endurance sports like triathlon is nutrition. Nutrition is crucial for peak performance in training and racing; it plays a key role in aiding recovery and maintaining immunity and it can make or break a race!
For long term health, wellbeing and to see success in your chosen sport, it’s vital not to overlook your nutrition. You wouldn’t put the wrong type of fuel in to your car and expect it to run efficiently, why would you sabotage your training efforts by fuelling your body with the wrong nutrition?
Here is the final part of key recipes for peak performance:
FOOD THAT FIGHTS INFLAMATION
Endurance training and racing often results in the production of free radicals and inflammation. Eating foods that are antiinflammatory on a regular basis will help you reduce the production of free radicals and reduce the development of lactic acid (Rose, P. GI Distress, Inflammation and Diet, http://www.runnersworld.com/rt-web-exclusive/fight-inflammation-with-food accessed 13/02/2013).
Make sure to include the following anti inflammatory foods as part of your regular diet:
- Fatty fish, like salmon, which is a great source of omega-3 polyunsaturated fatty acids
- Tart Cherries – studies have shown numerous antioxidants and anti-inflammatory agents in tart cherries (Connolly, D et al, Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage, Br J Sports Med 2006; 40:679-683)
- Nuts – walnuts, almonds, pecans
- Dark green leafy vegetables like kale, spinach and broccoli
- Fruit, particularly blueberries
- Sweet potato
- Spices like turmeric
(Dikos, J, Fight Inflammation with Food, http://www.runnersworld.com/rt-web-exclusive/fight-inflammation-with-food accessed 13/02/2013).
(recipe adapted from taste.com.au and ‘Quinoa Revolution’ by Patricia Green and Carolyn Hemming & Photo includes broccoli.)
- 1 cup Quinoa
- 2 cups water
- 4 cups chopped Kale
- 2 capsicums, chopped
- 1 can cannellini beans, drained and rinsed
- 3 tablespoons basil pesto
- Parmesan cheese, grated, as desired
- Juice of 1 fresh lemon
- 2 pieces of Salmon, scaled and de-boned
- Ground corriander, as desired, to taste
- 2-3 springs fresh rosemary
- 1 tablespoon fresh dill sprigs
- 1 tablespoon drained baby capers
- 2 medium lemons, thinly sliced
- Olive oil
Preheat oven to 200degress Celsius.
Place baking paper on to a rectangular baking tray. Place salmon on to baking paper and rub all over with olive oil, salt, pepper, coriander, fresh rosemary and dill sprigs. Top each with lemon slices, capers and lemon juice. Drizzle with olive oil and sprinkle with salt and pepper to taste. Place a another sheet of baking paper to enclosing the salmon. Fold in the edges to seal.
Place in the oven and bake for about 12minutes or until salmon is cooked through.
Meanwhile, combine 1 cup quinoa with 2 cups water in a medium saucepan and bring to a boil. Reduce to a simmer, cover and cook for about 15minutes. Remove from the heat and set aside.
Pour 1/2 cup of water into a large saucepan. Layer with kale, capsicum and cannellini beans in the pan – do not stir. Bring to a boil, reduce to a simmer, cover and cook for about 4-5minutes or until the capsicum is tender and the beans are hot (don’t let the water completely cook away). Remove from the heat and drain away any remaining water.
Stir pesto in to the quinoa. Add the quinoa and 2 tablespoons Parmesan cheese to the kale mixture; toss well.
Spoon the kale, quinoa mixture on to a serving plate and serve with the baked salmon. Sprinkle with Parmesan cheese to taste and drizzle with lemon juice.
Serve and enjoy!
References & Image Credits
Connolly, D., McHigh, M., Padilla-Zakour, O., ‘Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage’, Br J Sports Med 2006; 40:679-683.doi: 10.1136/bjsm.2005.025429.
Dikos, J., ‘Fight Inflammation with Food’, http://www.runnersworld.com/print/64205 Accessed 13/02/2013.