Soya Bean Hummus

Posted December 20, 2011 in Nutrition, recipes, Vitamin SRC

Although chickpeas means that regular hummus is a higher protein spread, soya beans actually offer more protein with fewer carbohydrates. Great for hunger control and cheap too! To bump up the carb content of your meal, use this as a spread for bread or bagels. You could even use it mixed into pasta - just pretend it's regular hummus and throw it in wherever you think it works... Ingredients 60g dried soya beans 1/4 red pepper (chopped) 1 dried red chilli (chopped) Water Cooking Instr... read more...

Basic Beef Burgers

Posted December 20, 2011 in Nutrition, recipes, Vitamin SRC

Beef is chock-full of creatine which is a fantastic nutrient for muscle building. It helps to supply energy to muscles and creatine supplements are used to improve athletic performance and are favoured by bodybuilders who want a noticeable increase in muscle size. The benefit of creatine supplements for muscle size is contested as creatine encourages water retention within the muscle - this means that increases in muscle size may only be temporary. Including beef in your diet means that yo... read more...

No Pain, No Gain?

Posted December 20, 2011 in female cyclists, training, Vitamin SRC

Ah, that age-old expression... It's been challenged time and time again, but my "if it ain't hurtin', it ain't workin'" mentality has often wondered whether the folk declaring it a load of rubbish were just lazy people trying to make themselves feel better about not pushing themselves to the limit. So who's right? Are aching muscles the sign of a good, progressive workout, or is it a sign that you've pushed it too far? That your body has been left damaged rather than strengthened f... read more...

Squidgy banana brownies – a great low GI snack

Posted December 20, 2011 in Nutrition, recipes, Vitamin SRC

This is a great Gluten Free, low-GI option for when the munchies hit! Chickpeas are a great high-fibre food that keeps you full for ages - they are also cheap which is great for hungry athletes on limited budgets! Cocoa powder keeps the sugar content lower than using drinking chocolate. The mashed banana adds just a bit of sweetness, plus moisture to bind the mixture - with the extra benefit of the potassium to aid recovery after a good cycling or training session. Ingredients 1 can chic... read more...

Coconut and Almond Butter - A tasty homemade spread

Posted December 20, 2011 in Nutrition, recipes, Vitamin SRC

Want an alternative to peanut butter? This homemade spread is a fantastic alternative. It’s readily available in America, but we are yet to catch on! Coconut oil is fast becoming the ‘trendy’ food of the moment. Most of its goodness comes from the Medium Chain Fatty Acid (MCFAs). Despite MCFA being a saturated fat, it is widely believed that MCFA are actually good for us as it is the most easily digested fat around - making coconut oil a fantastic choice for a quick source of energy, or for... read more...

Sweet Potato Chips

Posted December 20, 2011 in Nutrition, recipes, Vitamin SRC

Sweet potatoes are full of beta-carotene for healthy skin - great news for those of us who have toasted ourselves over summer and battle the Great Outdoors throughout winter! They are also a fantastic source of low-fat energy and are extremely versatile - great with beans yet also delicious when sweetened with cinnamon, as is the American way! They can be a good change to regular baked potatoes - prepare them the same way, but just bake them for a bit less time. When they're golden with a cr... read more...

Quick healthy snack - Socca

Posted December 20, 2011 in Nutrition, recipes, Vitamin SRC

Chickpea flour (also sold as gram or besan flour) is the main ingredient for socca- cheap, low-fat, low GI and packed full of nutrients! This recipe is fab as you can tailor it to your own taste. Savoury fan? Add herbs to the mixture, top it with onion or tomatoes? Fancy something sweeter? Try a bit of honey! Anything goes! Ingredients 130g chickpea flour 130ml water Olive oil Freshly ground black pepper, to serve Cooking Instructions Mix the flour and water to make a paste (*add 1 &... read more...

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