AN ATHLETE'S GUIDE TO BASIC FOOD PREP AND COOKING - Evidence-based sport science and medicine guidance for developing athletes
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A N AT H L E T E ’ S G U I D E T O
BASIC FOOD PREP AND COOKING
Evidence-based sport science and
medicine guidance for developing athletes
These resources have been compiled based on the expertise and experiences of practitioners working with
our GB Olympic and Paralympic programmes, across the Home Country Sports Institutes, together with other
expert opinions and current literature findings.
The aim is to bring the most appropriate and useful knowledge being applied at the top end of British sports to
the athletes, parents and coaches who are currently at an earlier stage of their development journeys.
We are confident that if this guidance is followed from an early point in an athlete’s career, as well as by those
supporting them, positive habits will be formed that will actively contribute to the athlete achieving a great deal
of success, both in and out of competitive sport.
This practical food prep and cooking resource aims to complement our other nutrition resource titled ‘Sports
Nutrition Fundamentals To Improve Performance’, which is also freely available.
Editable and presentable versions of these resources are available on a case-by-case basis;
if you’d like to request these please email us at talent.matters@eis2win.co.uk.
Lauren Delany, MSc, BSc, RD, SENr (Performance Nutritionist / Dietitian) &
Dr Ben Holliss, PhD (Senior Performance Pathways Scientist).
An athlete’s guide to basic food prep and cooking
Meal planning: Shopping & shopping on a
Keep it simple, make budget: Have a plan, shop
it enjoyable and smart, and never, never, Kitchen literacy: Travel nutrition:
convenient, and try NEVER shop when you’re Essential utensils, Plan ahead, don’t get Recipe ideas:
something new hungry! develop your skills! caught out! A starter for 10!
Batch-cooking: Reading food labels: Food hygiene: Eating out:
Home-made freezer Ingredients, nutrition, Safe food preparation, Have a plan, be sensible,
meals, cook for the and use by vs. best cooking, storage, but enjoy it!
week, plan for before dates defrosting & reheating
leftovers
B A S I C F O O D P R E P A N D C O O K I N G
Meal planning
Busy schedules, travel and fatigue can often have a big impact on nutrition behaviour.
Just as training is proactively planned, to help with achieving nutrition goals it’s important to plan and prepare meals and snacks to ensure
appropriate fuelling and recovery.
The benefits of meal planning:
Saves money Saves time cooking during Ensures there is always quality Ensures there are always Facilitates batch cooking to
the week food in the house, allowing ingredients in the cupboards ensure nutritious food is
better nutrition decision making for cooking available when busy or tired
Ensures a supply of Minimises food waste Saves brain space by not Helps with buying the weekly
homemade frozen having to think about what to food shop
‘back up meals’ cook each day
Top tips for successful meal planning:
Keep it simple: Make it enjoyable: Make it convenient: Try something new:
Develop a basic structure around simple Choose tasty meals and snacks that you On busy days plan quick meals or have a Consider using a recipe box company
meals which you just make a couple of like and include lots of variety (options, batch cooked meal that’s been stored in e.g. Mindful Chef, Hello Fresh, Gousto.
changes to based on your training flavours, textures). the fridge or freezer. Buy pre-chopped
programme each week. fruit / vegetables / meats to speed up
prep. Use online shopping / home
delivery at a convenient time, save
shopping lists to account and use weekly.
B A S I C F O O D P R E P A N D C O O K I N G
Meal planning
0 1 0 2 0 3 0 4
Build a meal bank of recipes Plan your weekly activities into a Choose your meals from your Write a shopping list taking
for different meals and snacks weekly structure (including recipe bank to add into your account of what you already
e.g. 10 breakfasts, 10 training, studies / work and weekly structure taking into have in your cupboards.
lunches, 10 dinner options, 10 other commitments) account when you have time Structure you list using the isles
post training snacks etc. to cook. E.g. are you going to in your local supermarket e.g.
use a batch cooked meal from fruit & vegetables or dairy foods
the freezer on busy days or
cook double portions at dinner
to have lunch on the go the
next day?
B A S I C F O O D P R E P A N D C O O K I N G Batch cooking Batch cooking can be done in three different ways: Freezer meals Meal prep Plan leftovers Batch cooking meals to put in the freezer for you to Dedicating 1-2 hours of your time to prep a Cooking double portions at a meal so that you can defrost on a day when there is little time to cook selection of meals and snacks for the week use leftovers for lunch / dinner the next day Having some ready-made homemade meals in the freezer is handy for busy days and days in which the unexpected happens, leaving you coming home late with little time to cook. Homemade freezer meals can be more nutritious than store bought ready-made meals as you are in complete control of what goes in. Not everything freezes well! Generally, 'wet dishes' which contain a sauce work best, for example: Lasagne/ pasta bake Cottage pie Chilli con carne Bolognaise (beef, chicken, tuna) (beef, lamb) (beef, turkey, beans, quorn) (beef, turkey, beans, quorn) Tagines Fish pie Curry Stews, casseroles, soups (beef, lamb, chicken, beans) (salmon, cod, haddock, prawns) (chicken, beef, prawns, lentils, pork) Bulk out options with vegetables, beans and lentils so you have more of a complete meal only needing to cook some quick cooking carbohydrates to go with it e.g. pasta, rice, gnocchi, baked potato, quinoa, couscous.
B A S I C F O O D P R E P A N D C O O K I N G
Example weekly meal planner
Monday
(example day) Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Porridge with ss milk,
yoghurt, mixed fruit
and honey
Tea
Training Gym:
Before: Soreen x 1
During: Water
Recovery: fruit and
milk smoothie
Lunch Chicken, pesto and
salad sandwich, yoghurt
with granola
Training Team training:
During: 500 mL water
Recovery: 500 mL
chocolate milk
Dinner Spaghetti bolognaise
Side salad
Water
Pre-bed snack Cottage cheese and
wholemeal crackers
B A S I C F O O D P R E P A N D C O O K I N G
Shopping on a budget
Be organised Frozen foods Online resources Where to buy?
Plan meals ahead. Frozen fruit, veg, meat and fish is The ‘comparasaurus’ app compares Larger supermarkets are often cheaper
cheaper, with the same nutritional product prices across supermarkets. than local convenience stores.
Write a shopping list and stick to it.
content.
Online shopping is quick, easy and Compare prices of different
Check ‘use by’ dates and eat accordingly.
Buy ‘reduced’ items and freeze for reduces temptations. supermarkets.
cooking another day
Avoid buying food at petrol / train stations.
In the supermarket Reduce food waste Where can you save money? Never shop when
Look out for deals and buy in bulk. Check ‘use by’ dates and freeze to
avoid waste.
Spending too much in cafes?
you’re hungry!
Buy ‘own’ brands. Buying too many coffees instead of
Only cook the amount needed and eat making your own?
Collect coupons, use discounts and sign
any leftovers for lunch the next day.
up for reward cards (i.e. Clubcard / Nectar Buying meal deals instead of preparing
Card). Store food correctly (check which foods lunch at home?
require refrigeration and avoid storing
Buy seasonal fruit and veg – often
foods with high ethylene gas production
cheaper and more nutritious.
(e.g. bananas, avocados) with ethylene-
sensitive produce (e.g. potatoes, berries).
B A S I C F O O D P R E P A N D C O O K I N G
Reading food labels
Checking the nutrition label is a good way to compare products, make Dates on food labels
healthier choices and ensure products meet your nutritional goals.
Understanding the difference between ‘use-by’ and ’best before’ dates
Ingredients list ensures you only consume food that is safe to consume and helps to
minimise food wastage.
Read the ingredients list to find out what a food is made of.
Use-by is about food safety and is the most important date. After the
Ingredients are listed in order of weight in the product i.e. the use-by date, don't eat it, cook it or freeze it.
ingredient in the biggest proportion is listed first.
Best before is about food quality and not food safety. The food will
Nutrition information be safe to eat after this date but may not be at its best. Its flavour and
Compare products by checking out the nutrition information. texture might not be as good.
For both the use-by and best before dates to be valid you must
Use the ‘per 100 g’ column rather than per portion to compare
products equally. carefully follow the storage instructions.
Check out this video from the Food Standards Agency.
High Medium Low
Fat >17.5 g / 100 g 3-17.5 g / 100 g 5 g / 100 g >1.5-5 g / 100 g 22.5 g / 100 g 5-22.5 g / 100 g 1.5 g / 100 g 0.3-1.5 g / 100 g
B A S I C F O O D P R E P A N D C O O K I N G
Store cupboard and freezer staples
The store cupboard is the hub of the kitchen!
Keeping a good stock of staple items means you’ll be able to whip up a tasty meal at any time…
Flavours, oils & Snacks Tins, cartons and jars Cereals, grains, Freezer
condiment Oatcakes Tinned tomatoes legumes Meats: chicken, turkey, mince
Herbs and spices Oats beef, salmon, white fish,
Rice cakes Tomato passata
prawns
Olive oil Cereal bars Tomato puree Wholemeal pasta
Fruits: berries, mango,
Balsamic vinegar Dried fruit Sundried tomatoes Wholemeal noodles cherries
Stock cubes Nuts Olives Basmati rice Veg: edamame beans, peas,
Honey and Jam Seeds Tinned fish e.g. tuna, mackerel, Quinoa broccoli, chopped onions,
chopped garlic, butternut
Light soy sauce salmon, sardines Couscous squash chunks, spinach, green
Dijon mustard Tinned sweetcorn Lentils beans, cauliflower
Worcestershire sauce Beans e.g. baked beans, Wholemeal flour Herbs: coriander, basil, parsley
kidney beans, three bean mix
Nut butters e.g. peanut, almond Freeze it yourself: sliced
Chickpeas bananas, bolognaise sauce,
Lazy ginger / garlic homemade curry sauce, spice /
Tinned fruit (in juice) e.g.
peaches, pineapple stock cubes, wholemeal bread,
fruit ice cubes, smoothie lolliesB A S I C F O O D P R E P A N D C O O K I N G
Cooking videos
There are loads of online cooking / food prep tutorials; here are some of our top recommendations:
Kaltura cooking and Safefood – 30 Jamie Oliver Tasty
knife skills second ‘how to’
videos A selection of quick A selection of
A selection of quick recipe videos and video recipes
cooking and knife 30 second videos on ‘how to’ videos
skill videos how to do useful
tasks in the kitchen
Mindful Chef BBC Good Food Eat Well For Less
A selection of quick A selection of food A selection of
recipe videos and preparation videos video recipes
‘how to’ videos and basic recipesB A S I C F O O D P R E P A N D C O O K I N G
Essential utensils
Having the proper kitchen equipment is essential to being able to cook delicious nutritious meals.
Chopping and preparing Pots, pans and bowls Cooking and serving Other useful ‘nice to haves’
Set of chopping boards (different colours Steamer Tongs Blender
help to keep raw vs cooked foods
Saucepans (non-stick) Spatula Hand blender
separate)
Frying pans (non-stick) Wooden spoon Food processor
Knives and knife sharpener
Wok (non-stick) Plastic spoon Ladle
Vegetable peeler
Grill pan Slotted spoon Slow cooker
Grater
Colander Potato masher Cooling rack
Can opener
Sieve Oven mitts Meat thermometer
Kitchen scales
Mixing bowl Food storage containers Garlic crusher
Measuring jug
Roasting trays Tea towels Lemon / lime squeezer
Whisk
Casserole dish Cheese slicer
ScissorsB A S I C F O O D P R E P A N D C O O K I N G
Quicker, easier and safer cooking for
disabled athletes
Hygiene Gather
Everything should have its place in the kitchen. Ensure your kitchen is set-up logically so you don’t
need to walk around a lot. For example put the tea,
If you are visually-impaired, ensure lighting coffee and mugs next to the kettle.
is sufficient.
Consider a storage system whereby similar
Ensure all surfaces and equipment are properly ingredients are stored together. For example, put
cleaned, including the use of antibacterial spray the carbohydrates such as pasta, rice, couscous
or wipes. and noodles together, store tinned proteins such as
Use different chopping boards for raw and cooked tuna, beans and lentils in the same place, and put
ingredients, and consider labelling / colour coding herbs and spices in the same cupboard.
or adding braille stickers to indicate the raw food / Get all necessary equipment and ingredients
meat boards. including any preparation such as chopping
vegetables done prior to cooking.
For visually-impaired athletes, purchase crockery in
suitable colours to ensure colour clash between
surface and ingredients (e.g. coffee in a white mug).
Consider a regular online shop for all your basics to
reduce the need to shop if this is time-consuming
or stressful.
Consider using helpful equipment such as a long
grabber, a tray for ingredients, non-slip mats or a
kettle tipper.B A S I C F O O D P R E P A N D C O O K I N G
Quicker, easier and safer cooking for
disabled athletes
Prepare Cook
Consider the height of your oven, hob and work Use a talking temperature probe to check if meat /
surface. fish are cooked properly.
Consider using pre-prepped foods such as chopped BBQ oven gloves may give you more grip and
fruits or vegetables, spice and herb pastes or protection when using the oven.
powders, and cooked meat to reduce the need to
chop. An audible timer will help you know when food is
cooked.
A silicone grip or electric tin opener can help to
open food products Consider using alternative cooking methods such
as a microwave steamer or slow cooker.
An auto-chopper, pizza cutter, scissors, food slicer
or mandolin may reduce the need for knife skills Store
require to chop vegetables. A bendy chopping
board can also be useful to transfer foods. If you are visually-impaired, consider introducing a
labelling system in large print or braille, or purchase
Consider the use of equipment such as a cooking a voice recorded label system using PenFriend.
basket for safe draining of pasta and vegetables, a Use QR codes to scan labels and read more
kettle tipper to help prevent dangerous hot water information on your phone in larger print.
spillages, a spiked chopping board and non-slip
Dycem mats to prevent ingredients and boards Eating and drinking
moving around.
Consider using helpful equipment to eat e.g. bendy
Consider using a talking scales or a level indicator grip cutlery, deep edged plate, plastic plates and
for those who are visually-impaired, or simply using cutlery, non slip mats or straws.
measuring cups may be easier.B A S I C F O O D P R E P A N D C O O K I N G
Food hygiene: preparation
Wash hands with soap and water before Tie back long hair and wear an apron Wash hands after touching raw food and
preparing / eating any food before handling ready-to-eat food
Sanitise surfaces by first washing with Use different utensils, plates and Wash utensils, plates and chopping
hot, soapy water and then spraying and chopping boards for raw and cooked food boards for raw and cooked food thoroughly
wiping down with anti-bacterial sprays between tasks
Rinse fresh fruit and veg under Do not wash raw meat Wash or change dish cloths,
running water before eating / cooking tea towels, sponges and oven gloves
regularly and let them dry before
using againB A S I C F O O D P R E P A N D C O O K I N G
1 0 0 º
Food hygiene: cooking Hot food zone
Bacteria is destroyed
Cooking food at the right temperature and Meat:
for the correct length of time will ensure that
Before serving pork, poultry and minced
any harmful bacteria are killed.
meat, make sure it is steaming hot and
Always check the advice on food packaging cooked all the way through.
and follow the cooking instructions provided. 6 0 º
When meat is minced to make a burger, any
How time and temperature kill bacteria: harmful bacteria from the surface of the Temperature
meat can get spread throughout the burger. danger zone
• Bacteria usually grow in the ‘Danger
As a result, rare and undercooked burgers Bacteria grows quickly
Zone’ between 5°C and 60°C. Below 5°C,
can have harmful bacteria on the inside
growth is stopped or significantly slowed
and may cause food poisoning if not
down. Above 60°C the bacteria start 5 º
fully cooked.
to die. Cold food zone
When cutting into the thickest part of the 0 º
• Minimise the time that foods are within the
meat, check that none of the meat is pink
‘Danger Zone’. Frozen
and that any juices run clear.
food zone
• Cook food until it has reached 70°C and
When roasting a whole bird such as chicken Bacteria does
stayed at that temperature or hotter for 2
or turkey, cook the stuffing separately, not not grow
minutes or more (hot food needs to be inside the bird.
kept at 60°C or above).
- 1 8 ºB A S I C F O O D P R E P A N D C O O K I N G
Food hygiene: storage
Chilling food properly helps stop harmful Freezing food
bacteria from growing:
A freezer acts as a pause button - food in a
Store any food with a 'use by' date, as well freezer won't deteriorate and most bacteria
as cooked dishes, salads and dairy cannot grow in it, though note that food Fridge organisation
products, in your fridge. should only be frozen in the freezer for up to
three months. Door shelf:
Keep chilled food out of the fridge for the
shortest time possible during preparation. Pre-packaged food can be frozen right up to Condiments
the 'use by' date. Leftovers and homemade
Cool cooked food quickly at room
goods should be frozen as soon as possible.
temperature and then place in the fridge Upper shelves
Make sure any warm dishes are cooled
within one to two hours. Foods that don’t need cooking
before putting them in the freezer.
Follow the storage instructions on To stop the cold air in the freezer from
packaging.
drying food out place food in an air-tight Lower/middle shelves
container or wrap it well in a freezer bag / Dairy
Use a fridge thermometer to check the
temperature is 5°C or below. wrap.
Don't overfill your fridge. Leaving space It doesn't matter if you cook your meat from Bottom shelves
allows air to circulate and maintains the set frozen or fresh; you can use your leftovers Raw meat and fish
temperature. to make a new meal. This new meal can
then be frozen, but make sure you only Drawers
reheat it once. Vegetables and saladsB A S I C F O O D P R E P A N D C O O K I N G
Food hygiene: defrosting and reheating
Defrost frozen food safely Avoid defrosting food at room If this isn't possible, put food into a container
before cooking or eating it temperature; ideally defrost it fully in the and defrost using cold running
fridge (check the guidance on food water or use a microwave on the defrost
packaging and allow enough time for it to setting just before cooking
defrost properly)
Make sure your food is fully defrosted Once food has been defrosted, Previously cooked and frozen meat should
before cooking. Partially defrosted food eat it within 24 h only be reheated once
may not cook evenly, meaning that harmful
bacteria could survive the cooking processB A S I C F O O D P R E P A N D C O O K I N G
Seven food safety myths
Can you eat How long can you
How long can you Should you potatoes when eat vegetables Is it safe to reheat
safely eat rice for store eggs in Can you eat Should you they go green and after their best meat in the
after cooking? the fridge? brown bananas? wash fruit? start to sprout? before date? microwave?
Rice may be eaten Eggs should be stored Fruit that is a bit Yes, always wash If potatoes have Vegetables past their You can reheat meat
cold if it is cooled in a cool, dry place, overripe, such as fruit and vegetables sprouted, remove the best before date may in a microwave once.
down quickly. Put the ideally in the fridge. brown bananas, with water before you sprouts before use become wrinkly or Make sure that it is
rice in the fridge and wrinkly apples and eat them. and cut off any green mushy, but are safe to steaming hot all the
consume within 24 h. slightly mushy or rotten bits before eat as long as there is way through before
Keep rice in the fridge strawberries, can be using. Store them in a no visible sign of eating.
for no more than one eaten as long as they dark, cool and dry decay. Make sure to
day until reheating. don’t contain any place. check for rotting or
When you reheat any mould. mould before eating.
rice always check the
dish is steaming hot all
the way through.B A S I C F O O D P R E P A N D C O O K I N G
Travel nutrition
Travel is often a period that can be challenging to stick to nutrition goals. Following the below tips will help you stick to your goals and minimise the
risk of illness during travel.
Plan ahead Travel On arrival
Follow a checklist. Prioritise sleep and rest during travel. Acclimatise to the new time zone to minimise jet lag
Plan all your meals and snacks in advance. Set watch to local time on boarding the plane. symptoms.
Bring back-up foods in case travel is delayed or Fill up a water bottle when through security, and Adopt a good sleep routine upon arrival to maximise
availability of food at your destination is not stay hydrated throughout. recovery and immunity.
adequate. Ensure you can be self-sufficient for your food and If concerned about the availability/convenience of
Research what the food will be like at your hydration needs. fresh fruit and veg, consider taking a daily
destination and plan some back-up options. multivitamin (Informed Sport certified).
Avoid boredom eating.
Ensure you are well rested and hydrated in the Avoid caffeine after 4pm at the time of your
days leading up to travel. destination.
Avoid alcohol.
Please see our separate ‘MINIMISING YOUR RISK AND RECOVERING QUICKLY FROM ILLNESS’ resource, which includes some practical tips
to avoid illness when travelling.B A S I C F O O D P R E P A N D C O O K I N G
Travel / kitbag packing list
Maintaining a quality diet whilst traveling to camps and competitions can be a challenge.
As a result, there may at times be a greater reliance on easily transportable options to optimise your nutrition when food quality and availability is
compromised:
Fuel foods Recovery Support Hydration Meals Equipment Immune Other
Popcorn foods foods No-sugar squash Sport Kitchen pots Cutlery support Compression tights
Biltong Fresh fruit squeezy (main meals only Chewing gum / socks
Porridge pots Cool bag
as no added
Nuts Dried fruit Tea bags (variety) Byotrol hand foam Eye mask
Malt loaf protein) Water bottle
Seeds Raw vegetables Coffee Coldzyme mouth Ear plugs
Nakd bars John West snack Lunch boxes
sticks with hummus Hot chocolate pots and pouches spray Travel pillow
Eat Natural bars UHT milk cartoons Shaker
Fruit juice cartons sachets Vicks First Defence
Tinned fish (tuna, Quorn pots Entertainment
Bagels Spare water bottle spray
mackerel, salmon) Merchant Gourmet to fill with ice & use
Wraps Anti bacterial wipes
Tuna sachets precooked grains as a cool pack
Flapjacks Face mask
Pre-cooked meats
Oatcakes Milton tablets (to
Yoghurts
Pots of rice clean drinks bottles
pudding Cottage cheese
Pre-cooked rice & Snap pack baked
grain packs beansB A S I C F O O D P R E P A N D C O O K I N G
Eating out top tips
Always plan ahead When possible, Always explore the Aim to replicate Look for items on the Tomato-based Fish dishes are
and aim to make the research complete menu or meal choices and menu that are sauces are usually great choices for lean
right choices when restaurants and buffet before making portion sizes eaten at baked, grilled, lower in calories and sources of protein.
eating out according menus in advance. your choices. home. boiled, poached, fat than cream-based
to your training, body or steamed. These sauces.
composition and cooking techniques
performance goals. use less fat and so
are more likely to
support nutritional
goals.
For meat dishes, look If you having a If you have questions, Be aware of Take a relaxed Many salads can be Check your meal
for leaner cuts, dessert, opt for ask your breads and group attitude to eating quite high in calories against the
such as skinless fruit dishes server or other starters as this can among a large group due to the additional performance
chicken breasts, or a sorbet as restaurant staff easily lead to over- and focus on your dressings added to meal wheel to
turkey breasts, pork something lower in about how items are eating. goals and not the them. Ask for salad ensure you have a
loin and beef sirloin. calories. prepared and what goals of other dressings to be balance of fuel,
the ingredients are. athletes. served on the recover and support
side so you can add foods.
as little or as much as
you require.B A S I C F O O D P R E P A N D C O O K I N G Eating out top tips Customize your order • Don't be afraid to ask for a healthier option of a menu item. • Choose water or low sugar drinks to go with your meal e.g. sparkling water with fresh lime juice. If you are looking to increase carbohydrate intake then fruit juices may be a good option. • If you have a choice of side dishes, opt for baked potato or steamed vegetables. • Ask for sauces on the side. Enjoy your restaurant experience!
B A S I C F O O D P R E P A N D C O O K I N G
Pre-training breakfasts
Get the most out of your training with a breakfast that packs it all in…..
Chia, raspberry and banana Eggs and avo on wholemeal Chia yoghurt bowl Wholemeal raspberry and
porridge seeded toast banana pancakes
Mash a banana and mix with oats
Cook jumbo oats with milk and chia Cook your eggs your way: and chia seeds. Mix in some high Mix 2 large eggs with 90 g
seeds. Add some frozen raspberries scrambled, poached, boiled etc. protein Greek yoghurt and serve with wholemeal flour, 1/4 tsp baking
and cook through. Mash a banana, Mash some avo onto some fresh berries, red grapes and pecan powder, 40 mL milk. Mash a medium
stir in and serve straight away. wholemeal seeded toast. Serve with halves. Require more protein? banana, crush a large handful of
Require more protein? Add some grilled tomatoes / mushrooms, wilted Stir in some extra Greek yoghurt and frozen raspberries and stir both in.
Greek yoghurt. spinach etc. Require more protein? a little milk. Cook the pancakes (should make
Have with a large latte. 4-6) and serve with Greek yoghurt,
fresh berries and crushed nuts.
Require more protein? Have with a
large latte.B A S I C F O O D P R E P A N D C O O K I N G Rest day breakfasts Shakshuka Cottage cheese pancakes Fry a diced red onion with some chopped garlic and chilli (optional). Blend 100 g cottage cheese, 50 g rolled oats (no pre-cooking necessary) and 3 Stir in 2 tins of chopped tomatoes with a tsp of smoked paprika, ground cumin & medium eggs together until smooth using a blender or whisk. ground coriander, plus salt & pepper. Fry small pancakes in a pan with a little coconut oil on a medium heat in batches. Cook for 10 mins. Serve with Greek yoghurt and fresh / tinned / stewed fruit. Using the back of a ladle, make 4 wells in the sauce and crack an egg into each. Put a lid on the pan and cook on a low heat for 6-8 mins. Recipe adapted from this website with thanks (check it out for further info). The egg white should be cooked & the yolk soft & runny. Serve straight away with some steamed broccoli or chopped spinach. Can add some crumbled feta & serve with some malt sourdough.
B A S I C F O O D P R E P A N D C O O K I N G Quick meals ideas Wrap / pita bread pizzas – ham, pineapple, tomatoes and mozzarella Chicken and bean quesadilla Prawn, vegetable and rice stir fry Chicken and mixed vegetable fajitas Tuna sweetcorn salad wrap Potato and vegetable frittata Beans and eggs on toast
B A S I C F O O D P R E P A N D C O O K I N G
Quick meals ideas
Moroccan Mince Grilled Chicken
and Couscous with Zesty Rice
10 min to prepare, 10 min to prepare,
20 min to cook 20 min to cook
Serves 4 Serves 4
Ingredients
2 tbsp olive oil
Ingredients
200 g basmati rice
2 medium onions, roughly
chopped Steps 185 g runner beans, sliced Steps
500 g extra lean beef mince 1. Heat the oil in a large non-stick pan, add the onions 200 g frozen British 1. Bring a large pan of water to the boil, add the rice and cook for
garden peas 12-13 min, adding the runner beans and peas for the final 3 min.
1 tbsp ground cumin and cook gently for 5 min until they soften. Stir in the
Drain and rinse under cold water, transfer to a large bowl.
beef mince and spices and cook until browned, 460 g British chicken fillet
1 tsp ground cinnamon about 6-8 min. 2. Meanwhile, heat a griddle pan over a high heat. Rub the chicken
portions fillets and pepper slices with 1 tbsp of the oil and cook on the
2 tsp ground turmeric 2. Add the apricots and stock. Bring to the boil, then griddle for 10 min, turning once, until the chicken is cooked
1 orange pepper,
turn the heat down and cook gently for 10-15 min. through with no pink remaining and the peppers are charred and
100 g dried apricots, deseeded, cut into chunks tender. You may need to do this in 2 batches. Slice the chicken
quartered Continue cooking until juice is reduced. breasts.
3 tbsp olive oil
600 mL vegetable stock 3. Meanwhile, make up the couscous following the 3. Make the dressing: whisk together the remaining olive oil, the
packet instructions – it will take about 450 mL boiling 2 tsp Dijon mustard mustard, 50 mL of water and the lemon juice, then season with
280 g couscous freshly ground black pepper.
water to give it a nice fluffy texture. Fork through the 2 lemons (zest and juice
Grated zest of 2 lemons lemon zest and mint. Season to taste. of 1 ½, the other ½ cut 4. Add the griddled pepper to the rice and runner bean mixture and
into wedges) stir through the spinach. Pour over the dressing and toss to
4 tbsp fresh mint, chopped 4. Spoon the couscous onto serving plates, pile the combine.
mince mixture on top and scatter with the cashews. 100 g baby leaf spinach
50 g unsalted cashews, 5. Divide the rice salad between plates, top with the sliced chicken
toasted under the grill and garnish with the lemon zest. Serve with the lemon wedges.B A S I C F O O D P R E P A N D C O O K I N G
Quick meals ideas
Eat a Rainbow Omelette
Makes 1 serving
Ingredients Steps
1 tsp rapeseed oil 1. Crack the eggs into a jug or bowl and whisk with a
little salt and pepper. Add the chopped feta and set
1 small red onion, finely
aside.
diced
2. Turn the grill on high.
½ an orange / yellow pepper,
finely diced 3. On the hob, heat the oil on a medium heat in a small
non-stick frying pan. Fry the onion until golden
10 baby plum tomatoes,
brown, add the pepper and cook for 2 min. Add the
finely diced
tomatoes and cook for a further min. Add the
Small handful spinach spinach and mix the vegetables well.
leaves, chopped
4. Pour in the eggs and feta, quickly stirring to coat the
20 g feta cheese, cubed vegetables. Leave to cook through for a few minutes,
2-3 free range eggs then place the pan under the grill to brown the top of
the omelette (be careful; the pan handle will likely
Salt and pepper get very hot, so use an oven glove when moving it!)
5. Serve with a mixed salad and eat immediately.B A S I C F O O D P R E P A N D C O O K I N G
Evening meal ideas
Chicken, Lime and Cashew Stir Fry
Makes 2 servings
Ingredients Steps
2 skinless chicken breasts 1. Slice the chicken breasts lengthways into thin slivers
and set aside. Now ensure your remaining
1 tbsp sesame oil
ingredients are already prepared and close to hand
1 red chilli as the cooking process is very quick.
1 tbsp finely chopped ginger 2. Now heat a large wok over a high heat and add the
2 cloves garlic finely sesame oil. Add the chicken and cook until coloured.
chopped 3. Add the ginger and chilli and cook for a further 1 min.
Juice and zest of 1 lime 4. Add the cashew nuts, bean sprouts and kale leaves
1 bunch of coriander and cook for 1-2 min. Next add the lime juice and
chopped zest, soy sauce and fish sauce and give the pan a
good toss. Allow the sauce to reduce slightly and
4 tbsp cashew nuts add the coriander. Give it one last toss and serve.
1 large handful beansprouts 5. This is perfect served with steamed pak choi and
4 kale leaves finely chopped steamed rice
4 tbsp soy sauce
1 tbsp fish sauceB A S I C F O O D P R E P A N D C O O K I N G
Evening meal ideas
Healthy Fish Pie
Makes 4 servings (adapted from
Tesco.com)
Ingredients Steps
450 mL milk 1. Preheat the oven to 180°C (fan). Pour the milk into
a large saucepan, add the bay leaves and spring
2 bay leaves
onion and simmer. Mix the cornflour and 3 tbsp
3 spring onions, finely chopped cold water to form a paste, then stir into the milk
3 tbsp cornflour and simmer for 3-4 min, until thickened slightly.
Season well, add the mustard and dill and cook
1 heaped tsp Dijon mustard for another 2 min. Remove the bay leaves and
2 tbsp chopped dill discard. Stir in the fish mix, prawns and peas and
pour into a 1.5 litre ovenproof dish.
160 g cod, cut into chunks
2. Place the whole peeled potatoes into a large pan
160 g haddock, cut into chunks of boiling salted water and blanch for 1 minute.
160 g salmon, cut into chunks Remove from the pan, cool slightly, grate into a
large clean tea towel and squeeze gently to
150 g raw king prawns remove excess liquid. Tip the potato into a bowl,
100 g frozen peas add the olive oil and Cheddar cheese and season
well. Then scatter over the fish.
2 potatoes, peeled (about 200 g)
3. Place in the preheated oven and bake for 30 min
2 tbsp olive oil
or until bubbling hot and golden on top. Serve with
25 g Cheddar cheese, grated steamed green vegetables.
Steamed broccoli, to serveB A S I C F O O D P R E P A N D C O O K I N G Evening meal ideas Spaghetti bolognaise Chilli con carne with basmati rice Tuna and broccoli pasta bake Chicken Thai red curry with basmati rice Tofu pad Thai with wholegrain noodles Fish kedgeree with boiled eggs Beef stew with vegetables and potatoes Bean and vegetable curry with basmati rice Lemon and herb baked seabass with steamed greens and new potatoes Teriyaki tofu and mixed vegetable stir fry served with rice noodles Cajun spiced salmon fillets with roasted vegetables potatoes
B A S I C F O O D P R E P A N D C O O K I N G
Snacks - fuelling
Granola Banana Oat
Breakfast Bar Muffins
10 mins to prep,
Ingredients 25 mins to cook
12 g blueberries Makes 12 muffins
1 pinch ground
cinnamon
Ingredients
34 g dates
50 mL olive oil
17 g dried figs
Steps 1 kcal olive oil spray Steps
11 g goji berries
1. Toast the porridge oats until golden brown. 70 mL olive / coconut oil 1. Preheat oven to 175°C (fan).
5 g flaxseeds
2. Place the dates and figs into a pan of water simmer 150 g honey 2. Grease a muffin tin with 1 kcal olive oil spray.
34 g rolled oats for 45 min. Reduce this by half, ensuring the natural 2 free range eggs 3. Whisk together in a bowl olive / coconut oil, honey,
4 g pumpkin seeds sugars don’t burn.
3 mashed banana eggs, 3 mashed bananas & milk.
2 g agave nectar 3. To this mixture place the goji berries, blue berries
60 mL milk 4. Then whisk in cinnamon, vanilla extract, baking soda
and flax seeds and leave for 10 min. Stir in the
½ tsp vanilla essence & salt.
remaining ingredients. 1/2 tsp cinnamon
5. Finally mix in with a spoon the oats & wholemeal
4. Place mixture into a baking tray and cook for 15-20 1 tsp vanilla extract flour.
min at 150oc. Allow to cool and cut.
1 tsp baking soda 6. Spoon out into the 12 muffin cups and top with a
1/2 tsp salt sprinkle of oats.
80 g oats 7. Bake in oven for 25 min or until a skewer comes out
clean.
200 g wholemeal flourB A S I C F O O D P R E P A N D C O O K I N G
No bake energy balls
Mix all ingredients together in a bowl. Make balls and chill in the fridge for 1hr min or overnight.
Oat & honey balls Cranberry & oat balls Oat, coconut & flaxseed balls Date & peanut butter balls
Serves 12 Serves 10 Serves 12 Serves 10
1 ½ cups rolled oats ½ cup (125 g) peanut butter 1 cup rolled oats 1 cup oats
¾ cup nut butter e.g. peanut butter 1 ½ cups (125 g) uncooked oatmeal 1 cup coconut flakes 8 tbsp peanut butter
½ cup raisins (quick oats) ½ cup ground flax seed 36 dates (chopped)
2 tbsp honey 3.5 oz (100 g) dried cranberries ½ cup raisins
1 semi-ripe banana ½ cup peanut butter (or other
nut/non-nut butter)
⅓ cup honey
1 tsp vanilla extract
Kcal Carbs Pro Fat Kcal Carbs Pro Fat Kcal Carbs Pro Fat Kcal Carbs Pro Fat
173 15g 5.5g 9.5g 196 24g 4.2g 8.8g 214 17g 4g 4g 221 24g 5.2g 11.2gB A S I C F O O D P R E P A N D C O O K I N G
No bake energy balls
Mix all ingredients together in a blender. Make balls, roll in oats or desiccated coconut and chill in the fridge for 1hr min or overnight
Lemon pie energy balls Banana bread energy balls Carrot cake energy balls ‘Nakd’ balls
Serves 10 Serves 8 Serves 10 Serves 3-6
1 ½ cups rolled oats 2 cups rolled oats 1 ½ cups oats, blended into flour ½ cup dried dates
1 large banana 2 carrots, chopped/ grated ½ cup cashew nuts
1 cup chopped dates
3 tbsp honey ½ cup dates 3 tbsp sultanas
4 tbsp lemon juice (or juice ½ - Oats / desiccated coconut to 1 cup raisins 2 tbsp cocoa powder
1 lemon) roll balls in 1 tsp cinnamon ½-1 tsp peppermint or
1 tsp vanilla extract (optional) ½ tsp nutmeg orange essence
¼ tsp ginger
¼ - ½ cup water
Serves Kcal Carbs Pro Fat
Kcal Carbs Pro Fat Kcal Carbs Pro Fat Kcal Carbs Pro Fat 3 273 34g 6g 12g
92 18g 2.2g 1g 127 24g 3g 1.6g 126 24g 1.4g 1.3g 6 136 17g 3g 6gB A S I C F O O D P R E P A N D C O O K I N G
Snacks – high protein
Egg muffins Frozen Yoghurt
Great healthy Bark
snacks that can be A great high
made with any protein dessert!
combination of Makes 3 servings
vegetables
Makes 12 muffins Ingredients
500 mL Skyr natural
Ingredients Steps yoghurt Steps
20 g honey (to taste)
6 free range eggs 1. Preheat the oven to 180°C (fan). 1. In a bowl combine the yogurt with the honey to get
100 g fresh raspberries your desired sweetness.
Salt & pepper 2. Crack the eggs into a jug, add roughly chopped
(cut into small pieces)
coriander and some salt & pepper, then whisk lightly. 2. Add the berries, cranberries and pomegranate seeds
Fresh coriander
100 g fresh into the mixture, and spread the mix on a small
3. Brush the muffin tin with a little oil (or use your
+ any combination of: strawberries (cut into baking tray lined with cling film.
finger). Pour the mixture equally between the 12 x
12 cherry tomatoes small pieces)
holes. 3. Scatter over the pistachios and place tray in freezer
(chopped) & 50 g feta 10 g pomegranate for a minimum of 3 h to harden
4. Add your desired ingredients to each.
(crumbled) seeds
4. Break into pieces and enjoy immediately!
5. Bake for 15 min, or until muffins have risen and
½ red pepper (diced) & 30 g dried cranberries
golden.
80 g ham (chopped)
20 g pistachio nuts
6. Take out of the oven and allow to cool for 2-3 min,
6 mushrooms (sliced) &
then remove from the tin. Enjoy warm, or allow to
3 spring onions (finely
cool before storing in the fridge in Tupperware for 1-
chopped)
2 days.B A S I C F O O D P R E P A N D C O O K I N G Cherry & coconut cocktail Tropical twist
½ cup of frozen cherries ½ cup frozen pineapple & mango
Recovery smoothie 1 banana
1 tbsp oats
1 banana
1 tbsp high protein Greek yoghurt
1 tbsp chia seeds 100 mL pineapple juice
1 tbsp high protein Greek yoghurt 100 mL Alpro/Koko coconut milk
Train hard; eat smart; be the best you can 200 mL milk 1 scoop unflavoured protein powder
1 scoop unflavoured protein powder 1 tbsp desiccated coconut
1 tbsp desiccated coconut
The Hulk Berry Blast
½ cup of frozen mango ½ cup of frozen mixed berries
Select Build up Add your base 1 banana 1 handful of spinach
your base: your carbs: protein and 1 handful of spinach 1 banana
Frozen fruit Banana, oats fluids with milk 1 tbsp oats 1 tbsp oats
and yoghurt 1 tbsp cashew nuts (optional) 1 tbsp chia seeds
1 tbsp high protein Greek yoghurt 1 tbsp high protein Greek yoghurt
150-200 mL milk 200 mL milk
1 scoop unflavoured protein powder 1 scoop unflavoured protein powder
The Gainer Choco Banana
Add some spinach Weight gain? 2 bananas 2 bananas
for a boost of bone Boost your energy 2 tbsp peanut butter 1 tbsp oats
building vitamin K intake with some ½ tbsp cacao powder ½ tbsp cacao powder
good fats 1 tbsp high protein Greek yoghurt 1 tbsp chia seeds
200 mL milk 1 tbsp high protein Greek yoghurt
1 scoop chocolate protein powder 200 mL milk
1 scoop chocolate protein powderB A S I C F O O D P R E P A N D C O O K I N G
5 practical nutrition behaviour change strategies
There is a lot of information in this resource, so below are 5 top strategies to support athletes to make practical nutrition behaviour changes:
1: Start small 2: Create 3: Habit formation 4: Peer-modelling 5: Promote trial
It can be easy to read the
smart goals Building healthy habits can Parents and coaches are role
and error
information in these involve putting yourself in models for younger athletes
Set small goals for yourself to A process of trial and error is
resources and try to overhaul situations in which you are so they should practice what
achieve based on the important for athletes to go
your whole diet, making loads more likely to engage in a they preach. Successful
information in this resource. through with food to learn
of big changes. However, it is food behaviour, planning to senior athletes can also be
Ensure that any new changes what foods work well and
unlikely that these changes repeat the behaviour, and hugely influential.
or food goals you set are what food don’t suit.
will be stuck to long-term. attaching a small reward or
Specific, Measurable, Encourage athletes to try new
Start by focusing on 2-3 small deterrent to the behaviour.
Achievable, Realistic and foods or different timings
diet changes that you believe Stacking habits, by attaching
Time-bound (SMART). around training, evaluate it
to be a priority for health or a new habit to an existing
afterwards and decide
performance. For example, I will increase one (e.g. drinking a pint of
whether to keep it in or leave
my fruit and vegetable intake water with your breakfast
it out. Patience is important
by two portions every day for every morning) can also help,
as you might need to trial
the next two weeks by as well as exchanging a
foods a few times in different
including one piece of current habit for a new one
situations to find which works
medium fruit (e.g. pear, apple (e.g. every Sunday evening
out best, for example for a
or banana) with my post you plan your training for the
competition day.
training mid-morning week, why not also
snack and one plan your meals
bowl of soup or and snacks too?)
salad with lunch.FURTHER INFORMATION
R E C I P I E R E S O U R C E S : G E N E R A L N U T R I T I O N A N T I - D O P I N G
I N F O R M A T I O N
Leftovers: BDA Food fact sheets https://www.bda.uk.com/food- UK Anti-Doping - 100% me
https://www.lovefoodhatewaste.com/recipes health/food-facts.htmL
Supports and educates athletes by providing anti-doping
advice and guidance. Five key values: hard work,
EIS Nutrition Hub: determination, passion, respect and integrity.
https://www.eis2win.co.uk/resources/nutrition-hub/ S P O R T S N U T R I T I O N
I N F O R M A T I O N BASES - inadvertent doping in sport
BBC Good Food: BDA food factsheets on sport Outlines the most common ways that athletes and
https://www.bbcgoodfood.com/recipes https://www.bda.uk.com/resource/sport-exercise- others inadvertently commit anti-doping rule violations,
nutrition.htmL including contaminated supplements and foods, and
Mindful Chef: gives suggestions to minimise the risks.
https://app.mindfulchef.com/recipes AIS fact sheets https://www.ais.gov.au/nutrition
Informed-Sport
Tesco Real Food: Sports Dietitians Australia factsheets A global quality assurance program for sports nutrition
https://realfood.tesco.com/ https://www.sportsdietitians.com.au/factsheets/ products. Every batch of a supplement product and/or
raw material that bears the Informed-Sport logo has
Team USA sport nutrition factsheets been tested for banned substances. Use the search
https://www.teamusa.org/nutrition function and cross reference bath numbers before
consuming.
IOC Nutrition for athletes booklet
https://www.sportsoracle.com/Nutrition/Resources/ Global Drug Reference Online (Global DRO)
Provides athletes and support personnel with
information about the prohibited status of specific
F I N D A Q U A L I F I E D medications based on the current WADA Prohibited List.
S P O R T S N U T R I T I O N I S T Global DRO does not apply to dietary supplements, and
Sport and Exercise Nutrition Register (SENR): can only be used for products sold in the UK, Canada,
http://www.senr.org.uk/ the US, Japan, Australia and Switzerland.Evidence-based sport science and
medicine guidance for developing athletes
D E S I G N E D B Y W W W . F R A N C E S E M M A . C O MYou can also read
