What do we feed our athletes?

by Lauren James on February 13, 2014

Kerry and Lauren prepare pre-game fuelling and post-game recovery for our Roar football players.  What are their favourite selections?

Banana bread, date & fruit loaf and protein balls.   Players will often use the banana bread and date & fruit loaf to top up glycogen (energy) levels before the game while protein balls proved a hit for recovery after the game.  Would you like to eat what the elite athletes eat to optimise their performance and recovery?  Here you go!

 

Banana Bread (serves 8 or slice smaller for non-athletes)

 2 tbsp oil

3 large ripe bananas

½ cup sugar

½ tsp baking powder

1 ½ cups plain flour

1 egg

1/3 cup milk

1 tsp salt

1 tsp bicarbonate soda

  1. Preheat oven to 180’C.
  2. Mash banana with fork.
  3. Add the egg, oil, milk, sugar, salt, soda and baking powder. Beat well.
  4. Gently blend in the flour and mix lightly.
  5. Pour into a lightly greased loaf tin. Bake for 45 minutes.
  6. Let cool for 5 minutes before taking out of pan.

 

Healthy Date & Fruit Loaf (serves 8 – or slice smaller for non-athletes)

½ cup chopped dates

½ cup chopped walnuts or pecans

½ cup shredded coconut

1 cup self-raising flour

½ cup chopped apricots

½ cup sugar

1 cup low fat milk

  1. Mix all ingredients together and bake in a moderate oven for 30-40 minutes.

 

Protein Balls                     Makes 30

3 scoops WPI Vanilla Protein Powder

6 tbs Sustagen Sport (Chocolate)

3 tbs Cocoa powder or cacao

5 tbs Chia Seeds (Black)

2 cups Almond Meal

½ Cup Coconut (shredded)

1 ½ cup light Smooth Peanut Butter

1 cup Honey

  1. Mix all dry ingredients together.
  2. Place Peanut butter and honey in microwave safe bowl and heat for 35-40 seconds and mix well until blended smooth
  3. Pour mixture into dry ingredients and mix well.  Use hands to knead ingredients together.
  4. Roll into small balls and place into fridge to set.

{ 5 comments… read them below or add one }

Becky May 24, 2014 at 12:05 pm

Hi there,

Thanks for sharing this – interesting to see what the players like and eat pre and post match! Do you have a rough nutrititional analysis for either recipe?

Thanks!
Becky

Reply

Lauren Nugent May 26, 2014 at 1:13 pm

Hi Becky,
Thanks for the email. I do, is there a specific macro- or micro-nutrient you were interested in?
Cheers
Lauren

Reply

Becky May 30, 2014 at 12:54 pm

Yes please, the usual macro’s – protein, fat and carbs, and also the energy content per ball if you have it. Also, what size is the whey protein serving, scoops seem to come in all sorts of sizes now.
I’m loooking at making these this weekend!
Thanks very much

Reply

Lauren Nugent June 3, 2014 at 8:43 pm

Hi Becky,
A scoop is ‘usually’ 1 tblsp but you are correct that some differ. This recipe was trialled using Musashi Lean (WPI) which has a 1 tblsp per scoop size.
Each ball is 845kJ, 6.5g protein, 11.7g fat (2g saturated), 16.7g carbs (13.6g sugar).
How did you go making them?
Cheers
Eat Smart Nutrition

Reply

Becky June 11, 2014 at 11:26 am

Hi Lauren,

They were good! A little bit sweet so maybe I will reduce some of the honey or sustagen next time! Thanks so mucch for the recipe!

Reply

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