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 sources.
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 butters.
- 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 nectar.
- Try chopped nuts instead of coconut for coating, or cocoa powder and icing sugar!