How Tos,  Nutrition

Power up, power down – recipe 1


Fuel your training sessions and outdoor swims and aid your recovery afterwards with the first of three recipes from Kathy Findlay


Carrot cake granola

The alarm goes off at ridiculous o’clock on a Saturday, there’s dew on the ground and a chill in the air because the sun is yet to rise and warm the earth. You need a fast acting energy boost to set you up for your open water swim.


This recipe makes four portions containing a punch of 150 grams of fast-acting and slow-release energy boosting carbohydrates. Make up a jar to have ready to pour on top of a bowl of plain yoghurt with a potassium-rich sliced banana on top for a dose of electrolytes to help conduct nerve impulses and muscle contractions and reduce your chances of cramping during your swim.

  1. Preheat the oven to 160 degrees C
  2. Peel and coarsely grate 4 large carrots
  3. Mix 400g oats, the carrots, 2 tbsp chia seeds and 4 tbsp pumpkin seeds in a bowl with 3 tsp cinnamon and a big pinch of ground nutmeg
  4. Stir through 6 tbsp maple syrup and 4 tsp olive oil, ensuring the dry ingredients are evenly coated
  5. Spread the mixture thinly and evenly on a baking tray and put in the oven for 30-35 minutes, removing from the oven every 10 minutes to stir the mixture, ensuring it’s evenly toasting
  6. Allow to cool before transferring to a storage jar


Expert advice

Kathy Findlay is an open water swimmer, nutritional therapist and advanced sports and exercise nutritional advisor providing personalised nutritional advice and plans to athletes. foodforsport.wix.com/nutrition

See Kathy’s Instagram account for more recipe ideas: food4sport_