Tweet

The Simple Pre-Workout Meal

Boost your energy and recovery: Simple ingredients let you prepare this portable pre-workout meal in minutes.

GREEN BEANS
How much? 60g
Why? “Apart from being low in calories, they’re packed with potassium to help your body get rid of unwanted fluid weight,” says Anita Bean, nutritionist and author of The Complete Guide To Sports Nutrition. This should make the treadmill much easier to navigate during your next session.

WALNUTS
How much? About 10,roughly chopped
Why? “They are packed with anti-inflammatory muscle-healing omega-3s. And these, according to a Harvard Medical School study, can actually speed up fat loss,” Bean says.

RED PEPPERS
How much? ½, deseeded and sliced
Why? “Red peppers are one of the richest sources of vitamin C,” says Bean, “which helps quench free radicals post-exercise and prevent cell damage.”

WATERCRESS
How much? A couple of handfuls
Why? “Watercress is brimming with iron, needed for making healthy red blood cells – just two handfuls supply one quarter of a bloke’s daily needs,” says Bean.

CHICKPEAS
How much? ½ tin (100g), drained and rinsed
Why? “Chickpeas contain high levels of soluble fibre and protein, which earned them top ranking on a satiety index devised by the University of Sydney researchers. They have a low glycaemic index so they are a good pre-workout food too,” Bean says.

SPRING ONIONS
How much? 2, sliced
Why? “Eat the green part as well as the white – it’s super rich in the antioxidant beta-carotene and vitamin C to help with recovery, as well as folate, which is necessary for making red blood cells,” Bean says.

THE METHOD

• Steam the beans for 4 minutes. Drain and cool.
• In a bowl, mix together the chickpeas, onions, peppersand beans.
• Place the dressing ingredients in a bottle and shake.
• Add to the salad and mix. Throw in the watercress.
• Spoon the chickpeas over the leaves, then scatter with walnuts.

THE DRESSING

• 1 tbsp extra virgin olive oil
• 1 tsp balsamic vinegar
• ½ garlic clove, crushed

advertisement