Nutrition,  Top Tips

Spring into action – recipe 3

Finding it hard to fit in your swims and fuel yourself properly? Here is the last of three recipes for the time-poor outdoor swimmer from nutritionist Kathy Findlay

Fitting swimming into a busy work/life schedule can be a challenge, so here is a quick and easy snack for you to scoff before you head to the water straight after work and something to dip into post swim before heading home for a proper recovery meal.

To lift you from the mid-afternoon slump and boost your energy levels you’ll need some fast acting carbs for energy, slower release carbs to keep you going during the swim, a touch of potassium to prevent cramping and maybe some B vitamins to help with that release of energy. Make sure you’re suitably hydrated too by sipping 6mls of water per kg of bodyweight in the few hours before your swim.

Recovery snack balls

These are very easy to make and do

the recovery job perfectly. Make up

the full recipe then store balls in your

fridge in an airtight container and dive

in as and when needed.

Carbs: 212g Protein: 31g

Remember that high-GI sugars are ok

in immediate recovery and actually

help to speed up the uptake of amino

acids, but subsequent meals and

snacks should contain low-GI carb


Blend 1 cup of rolled oats, 1 tbsp. of

coconut sugar, 6 pitted dates, 1 1⁄2

tablespoons of maple syrup, 1 tbsp.

ground cinnamon and 1 tbsp of peanut

butter in a food processor then roll into balls and roll in desiccated

coconut to coat.

If the mixture is too wet then add

more oats or add some water if it’s

too dry.

You can adapt this recipe easily to

your own taste:

  • Experiment with a variety of nut


  • Maybe add some cooked and

    cooled quinoa to increase the

    protein levels.

  • Use different dried fruits such

    as raisins and apricots or even

    shredded carrots. 

  • Switch the sugar source to include

    honey, brown sugar or agave


  • Try chopped nuts instead of

    coconut for coating, or cocoa

    powder and icing sugar!

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