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Feed your creativity

To be the best in your sport, regardless which discipline, nutrition is key. It is the core of performance and can make the difference between success and failure. As well as fuelling the body, good food can give a pyschological boost - it literally fuels your creativity. The impact of taste, smell and texture can give something to look forward to after a cold day on the trails or inspire us to break out of the comfort zone.

So how do you combine clean, environmentally-conscious eating with limited time without breaking the bank? The grassroots start at home. Fresh foods such as vegetables, fruits and herbs are a great basis and need not cost the earth. If meat and fish are on the menu, less is more - better to go high-quality, sustainably sourced, than high quantity. The same applies to fuelling on the road - regardless of whether it's a weekend at your local cragg or an expedition to the Andes. Nutrition is a key success factor for endurance performance - we have to tune into your own personal journey and no one else's. Consider the volume of training, competition rhythm, social demands and sporting environment such as temperature and terrain.
All these factors make your situation unique. As athletes, our energy requirements are higher. Whether climbing a crag, biking 100km or trail running at altitude, your body needs more to keep going. The focus is not only how many calories you consume but where those calories come from. Emphasizing nutrient dense foods such as wholegrain carbs, unsaturated fats such as olive oil and seeds and proteins such as fish, chicken or pulses will ensure you are well-fulled and recover fast from your sessions. Avoid empty calorie foods such as refined carbohydrates (white flour and sugar-based foods), saturated and trans fats and ensure they only feature occasionally in your diet. If you plan in advance, you can tailor snacks and meals to personal tastes and nutrition requirements, save money and have higher quality food.

RECIPE FOR A TRAIL RUNNER

RECIPE FOR A MOUNTAIN BIKER

RECIPE FOR THE ROCK CLIMBER

CHOCOLATE ESPRESSO ENERGY GEL

Ingredients - makes 100ml of gel:

2 tbsp dark agave

2 tbsp golden syrup

25ml espresso

20g cacao powder

Pinch sea salt


Method:

Make the espresso shot.

Add to a saucepan and warm gently with the agave syrup, golden syrup and cacao powder.

Once mixed together add the sea salt.

While runny, pour into gel bottle/s and allow to cool.


Nutritional advice:

This carbohydrate rich gel is designed to give you instant power hit when you are on the trail. Take a bit at a time or in one go to keep energy levels flowing.

APPLE, OAT AND EDAM FLAPJACK

Ingredients - makes 6 bars:

100g porridge oats 1 apple, cored.

40g edam cheese, grated

100ml milk

1 egg

Pinch sea salt


Method:

Heat the oven to 160c

Puree the apple in a food processor/blender.

Add the egg, milk, salt and edam cheese and pulse.

Add the oats and pulse again until all elements are mixed well.

Spoon the mix into silicone bar moulds.

Cook at 160c for 20-25 minutes until a skewer or sharp knife inserted into the centre of a bar comes out clean.

Allow to cool and remove from moulds.

Store in a cool place or refrigerate.

Freezes well.


Nutritional advice:

The savoury/sweet bar will not only keep energy levels up but also, with small amounts of protein and fibre, will help keep hunger at bay for a day on the hills.

SALMON, PISTACHIO AND SPINACH COUSCOUS WITH HUMMUS DRESSING

Equipment needed:

Small gas stove e.g. MSR Windburner, Jetboil or similar

Spoons

Lightweight containers for dry ingredients

Water bottle


Ingredients - serves 2:

350ml water

200g couscous

25g shelled pistachios

50g spinach

1 red pepper, deseeded and diced

30g dried, soft apricots, sliced

50g salmon jerky

1 tbsp dried seaweed flakes such as dilisk or kelp

10ml olive oil

1 tsp ras el hanout spice blend (available from most good supermarkets)


Hummus dressing - blend together:

1 tbsp good quality hummus

1 tbsp olive oil

1 tbsp lemon juice

Store in a small squeeze bottle


Method:

Store the couscous in an insulated food flask, together with the salmon, apricots, dried seaweed, red pepper and spice blend. Bring the water to the boil and pour over the couscous. Add the olive oil, cover and leave to soak for 5 minutes.

To serve, mix well with a fork, add the pistachios and top with the hummus dressing.


Nutritional advice:

A morning on the crag is rewarded with this heartwarming, nutritious lunch. Easy to prepare whilst on the hills and high in carbohydrate and protein ensuring you are fired up for the afternoons climbing ahead.

GREAT THINGS COME IN SMALL PACKAGES

Plan ahead to create the perfect balance between tasty meals and accessories to reach your peak performance. Fuel your journey and gear up for success.