3 RECIPES THAT WILL KEEP YOU FULL & ENERGETIC
Keeping your energy high while playing tennis is really important. The game requires a lot of every part of your mind and body, and not fueling yourself properly could affect your game and your enjoyment.
These recipes aren't just great for tennis players, they will also keep you full for longer, and energy stable during your work week or at the weekend.
OATS WITH A TWIST
Be warned when you mix all this together, it doesn't look the most appetizing, but believe us it is! And, wow, is it filling- seriously! All the ingredients have a level of protein and fibre in them, which both make you feel full but also maintains your energy levels. Which helps you get through 2-3 hours of tennis, or just picking your daughter up from dance, without a dip in mood or energy.
Oats: Have a very low Glycaemic Index, this means they are slowly absorbed into the body’s blood stream. This not only gives a long gradual release of energy and helps keep your blood sugar levels stable but it also keeps you full much longer than other breakfasts. They are also packed full of B vitamins (B1, B5, B6), Vitamin E, Zinc, Iron, Fibre, Carbohydrate, Riboflavin, Calcium, Magnesium, Folic acid, Potassium.
Blueberries: Are full of insoluble fiber which helps you feel full longer, it also assists in digestion and helps to move food through the intestines. They are full of vitamins and antioxidants, containing vitamin C, potassium, vitamin K and manganese.
Peanut butter: One serving is full of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. It's also full of fiber and protein, that powerful combination keeps you full for longer.
Plain Greek Yoghurt: Rich source of calcium, and it's low in sugar and high in protein, it also helps slow the digestion of other carbs during your meal, keeping your energy slow releasing. Greek yoghurt also has more protein in it than regular yoghurt. Which is great for keeping you full and your energy sustained.
TURKEY POT PIE SOUP
Soup keeps you full for longer, due to the way your body digests blended food compared to solid meals, but this recipe is full of protein and fibre, keeping you full as well as your energy levels stable.
Turkey: Iron, zinc, potassium and phosphorus. It is also a source of vitamin B6 and niacin, which are both essential for the body's energy production. The meat is low-GI and can help keep insulin levels stable.
Carrots: Good source of several vitamins and minerals, especially vitamin A (from beta-carotene), biotin, vitamin K (phylloquinone), potassium and vitamin B6.
BROWN RICE BOWL, BROCCOLI, AVOCADO & FRIED EGG
This is a quick, healthy and extremely filling meal you can have anytime of the day. It's full of protein, fibre and slow releasing carbohydrates - which is the winning combination for you to keep your energy levels stable, and your tummy feeling full. There's also a good chance you'll have all these ingredients in the house already. *yay to no additional trip to the grocery store!!
Brown rice: a grain full of fibre and antioxidants, manganese, selenium, phosphorus, magnesium and vitamin B3.
Broccoli: It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium.
Avocado: are a good source of pantothenic acid, dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C. They do have a high % of fat, even though it's the good type of fat there's only 1/2 an avocado per serving in this recipe for a reason.
Eggs: are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.