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CH.
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DAILY CALORIC EXPENDITURE
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Nutrition and sports: a story in itself FLUID AND ENERGY DURING INTENSE TRAINING WHEN AND HOW MUCH SHOULD YOU DRINK? 2222
1/ Before training
Check your urine regularly. Use the urine colour chart on this page to gauge how well h ydrated or dehydrated you are. If you train while dehydrated, you increase the chance of muscle cramps and run the risk of muscle injury.
well hydrated
dehydrated
FO O D FO R S P O RT CO O K B O O K
2/ During training
Drink as much fluid as comfortably possible. Don’t wait until you’re outright thirsty because by the time you feel thirsty you’ve waited too long and you are already dehydrated. A fluid loss of 3-5% of body weight can significantly reduce your performance by up to 10-30%. Don’t underestimate the importance of good hydration. Aim to drink around 125-250 ml of fluid every fifteen minutes during training. Your post-training body weight will determine how much rehydration your body needs (previous page).
3/ After training
Restore as much fluid as needed after training to rehydrate. You should aim to consume 125-150% of the estimated fluid lost. Did you lose 1 kg of body weight during training? Drink 1½ litres over the subsequent six hours to help fully rehydrate your body.
WHAT SHOULD YOU DRINK? Your choice depends on the intensity and duration of the training load.
There are three main types of sports drinks available: SPORTS DRINK
BODY
HYPOTONIC
SPORTS DRINK
BODY
HYPERTONIC
FO O D FO R S P O RT CO O K B O O K
SPORTS DRINK
ISOTONIC
BODY
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Recipes rest day
DINNER
FRESH COUSCOUS WITH COD FILLET PREPARATION TIME: 45 MINUTES PER SERVING NUTRITIONAL VALUE PER SERVING: 750 KCAL 66 G CARBOHYDRATE 40 G PROTEIN 35 G FAT 64
Ingredients: 70 g couscous, uncooked 2 dl vegetable stock ½ shallot 1 clove of garlic ½ green chilli pepper 1 handful of coriander leaves ½ bunch of dill ½ bunch of mint 1 tsp grapeseed oil juice of ½ lime 30 g pine nuts, roasted 1 green onion, chopped salt and pepper 100 g French beans 150 g cod fillet
Preparation method: Put the couscous in a bowl. Bring the stock to the boil, pour over the couscous, and leave to swell. Stir the couscous with a fork to separate the grains and leave to cool completely. Finely chop the shallot, garlic and chilli pepper. Blend together the coriander, dill, mint, grapeseed oil and lime juice in the blender to form a pesto. Add the pine nuts and green onion. Fold the shallot, garlic, chilli pepper and pesto through the couscous. Blanch the French beans in lightly salted, boiling water. Fry the cod fillet, skin side first, and serve with the beans and the fresh couscous.
FO O D FO R S P O RT CO O K B O O K
Recipes easy training day
BREAKFAST
TOASTED WHOLEMEAL BREAD WITH BANANAS, PEANUTS AND CHOCOLATE PREPARATION TIME: 20 MINUTES PER SERVING NUTRITIONAL VALUE PER SERVING: 535 KCAL 70 G CARBOHYDRATE 16 G PROTEIN 25 G FAT 84 Ingredients: 2 slices of wholemeal bread 1 banana 50 g peanuts, salted or unsalted, as preferred 2 tbsp cottage cheese 30 g pure chocolate
Preparation method: Toast the bread. Slice the banana into pieces. Finely chop the nuts either with a knife or in the food processor. Spread the cottage cheese on the toast and layer with the banana. Lastly, sprinkle with the nuts and grated chocolate.
DID YOU KNOW pure chocolate is healthier than milk
c hocolate? It contains less sugar and has a higher level of antioxidant that protects the body from so-called ‘free radicals’ and, by extension, from premature aging and certain cancers. Take note! Pure chocolate and milk chocolate both have the same high fat content. Keep portions to a minimum.
FO O D FO R S P O RT CO O K B O O K
Recipes heavy training day
LUNCH
COCONUT AND RED LENTIL SOUP PREPARATION TIME: 40 MINUTES MAKES 2 SERVINGS NUTRITIONAL VALUE PER SERVING: 684 KCAL 120 G CARBOHYDRATE 39 G PROTEIN 8 G FAT 130
Ingredients: 1 shallot 2 stalks of lemongrass 2 cm root ginger 1 tsp sesame seed oil 1 tbsp red curry paste 5 dl vegetable stock 200 g red lentils 3 dl coconut milk 1 tbsp oyster sauce juice of 1 lime 1 handful of coriander leaves 4 slices of wholemeal bread 1 clove of garlic
Preparation method: Peel and chop the shallot and clove of garlic. Remove the tough outer leaves from the lemongrass, then trim off the top and root end. Chop the remaining soft stalk. Peel and finely chop the ginger. Sauté all the ingredients in the sesame seed oil. Mix in the red curry paste and leave to fry. Pour in the vegetable stock. Add the lentils, put the lid on the pan and leave to cook for 15-20 minutes. Mix the soup in the blender or mix using a hand blender. Season to taste with the coconut milk, oyster sauce and lime juice. Garnish with chopped coriander leaves and serve with the wholemeal bread.
DID YOU KNOW
coconut actually has a high fat c ontent? Read the packaging and select the milk with the lowest fat content. Nowadays, there are products that only contain 1% fat.
FO O D FO R S P O RT CO O K B O O K
Recipes resistance training
SNACK
PISTACHIO CHEESECAKE PREPARATION TIME: 3 HOURS MAKES 1 SERVING NUTRITIONAL VALUE PER SERVING: 440 KCAL 50 G CARBOHYDRATE 23 G PROTEIN 17 G FAT 154
Ingredients: 25 g pistachio nuts 4 ladyfingers 15 g margarine 2 leaves of gelatine juice of 1 lime 200 g quark (low-fat)
Preparation method: Grind the nuts and ladyfingers very finely together. Melt the margarine and combine with the nut mixture. Spoon the margarine-nut mixture into a ramekin and press and flatten firmly. Put in the fridge and leave to set. Soak the gelatine leaves in water. Heat the lime juice with 2 tablespoons of water. Remove the excess water from the gelatine and dissolve the gelatine leaves into the lime water. Add the quark and stir well. Spoon the mixture into the ramekin, on top of the nut base, and put in the fridge to set.
FO O D FO R S P O RT CO O K B O O K
Recipes resistance training
DINNER
SEAFOOD SALAD PREPARATION TIME: 30 MINUTES MAKES 4 SERVINGS NUTRITIONAL VALUE PER SERVING: (1/4 OF THE SEAFOOD AND 4 SLICES OF BREAD) 515 KCAL 61 G CARBOHYDRATE 32 G PROTEIN 16 G FAT
172
Ingredients: ½ onion 1 mild chilli pepper 1 clove of garlic 1 tsp olive oil 100 g squid 1 tsp tomato purée 2 dl fish stock 50 g European sea bass 400 g mussels (with shell) 4 scampi 2 tomatoes 100 g mangetout peas a few sprigs of sage a few sprigs of rosemary pepper salt a handful of parsley leaves 4 slices of wholemeal bread
Preparation method: Finely chop the onion, chilli pepper and garlic. Sauté the chopped onion, chilli pepper and garlic in the olive oil and stir in sliced pieces of squid. Add the tomato purée and leave to fry. Deglaze with the fish stock and bring the cooking liquid to the boil. Stir in the fish, mussels and scampi. Dice the tomatoes. Add the diced tomatoes, mangetout peas, chopped sage and rosemary to the fish stew. Leave to cook and season to taste with salt and pepper. Garnish with chopped parsley and serve with bread.
FO O D FO R S P O RT CO O K B O O K
Recipes for competition day
BREAKFAST
PANCAKES WITH MAPLE SYRUP PREPARATION TIME: 3O MINUTES MAKES 1 SERVING NUTRITIONAL VALUE PER SERVING: 850 KCAL 144 G CARBOHYDRATE 23 G PROTEIN 20 G FAT 188
Ingredients: 2 eggs 300 ml rice milk 100 g flour salt 1 tsp vegetable oil 100 g red berries or raspberries 2 tbsp maple syrup
Preparation method: Lightly whisk the eggs. Sift the flour into the eggs and stir until the batter becomes smooth and glossy. Add a pinch of salt. Heat a little oil and spoon one-quarter of the batter into the pan. Flip the pancake when the top sets. Makes four pancakes. Sprinkle the fruit over the pancakes and drizzle with maple syrup.
FO O D FO R S P O RT CO O K B O O K
MARCEL KITTEL road cyclist I’ve been much more professional in my approach to nutrition since the start of the season. Our team is currently being advised by a sports nutritionist and I’ve actually started to heed his advice. I don’t like to be hungry, so I make sure I eat at regular intervals. If I’m hungry in between meals I opt for more healthier snacks to curb my appetite: quark, yoghurt, nuts, fruit… Sometimes, I’ll have a smoothie packed with fresh fruit, just to feel full. These tide me over until the next meal and keep me from reaching for the unhealthy alternatives. I don’t have an allergy or food intolerance, however the amount of milk in my diet is very limited. The only milk you’ll find is in my coffee. I otherwise drink rice- or almond milk. Even my recovery shake is prepared with rice milk. I cycle five hours or more on a regular basis, so having a good breakfast is very important. I invariably have an omelette, four to six slices of bread, fruit and muesli. I eat enough so I can start my training with a full tank of fuel. I take a sports nutrition bar and an isotonic sports drink with me so I can refuel and rehydrate every hour during training. After training, I have a protein bar to help stimulate muscle recovery. I’ve been drinking sports drinks since I first started competing as a young cyclist. I used to buy them over the counter in the supermarket. Now, I’ve switched to drinking the sports drink from our s ponsor, and it clearly differs in composition from the brand I used to drink. For example, I also notice the difference between having an energy gel and eating a banana. Energy gels release their energy much faster and are a preferred choice in some circumstances. I don’t often train on an empty stomach. Only, if I want to reduce my fat percentage, but then I certainly never cycle for long periods. I particularly need my strength for the sprint competitions. I make sure that I eat well the day before and the day after so I’m fit and up to the challenge. Because I am a professional cyclist, I indulge only on occasion. I like eating chocolate and ice cream, for example, but I buy the really good quality stuff and eat a small amount, which I enjoy twice as much. FO O D FO R S P O RT CO O K B O O K
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Nutrition during and after intense training
AFTER TRAINING
BANANA AND PEANUT SHAKE PREPARATION TIME: 10 MINUTES PER SERVING NUTRITIONAL VALUE PER SERVING: 400 KCAL 77 G CARBOHYDRATE 20 G PROTEIN 4 G FAT 230
Ingredients: 150 ml rice milk 300 ml low-fat milk 1 banana 1 tsp light peanut butter 1 tbsp maple syrup 150 g low-fat yoghurt
Preparation method: Blend all the ingredients in the blender until you have a smooth shake.
FO O D FO R S P O RT CO O K B O O K
Stephanie Scheirlynck
in her capacity as sports nutritionist, is convinced that a proper diet can enhance athletic performance. Her aim is to help athletes as much as possible to achieve their sporting ambitions and their goals and part of that is offering sound advice on sports nutrition. Stephanie is a qualified nutritionist and dietician with specialised training in sports nutrition (the Netherlands/Australia). She is also one of the first sports dieticians in Belgium to receive a Diploma in Sports Nutrition from the International Olympic Committee. Stephanie worked as a sports dietician at Energy Lab for five years where she advised many top athletes, including Sven Nys, Evi Van Acker and the Olympic Sailing Team, along with the cyclists from Topsport Vlaanderen (Flanders). Stephanie has been responsible for overseeing the entire nutritional plan for the Lotto professional cycling team (WorldTour) since 2009. In addition to professional cycling, she also counsels athletes from other sporting disciplines including players from RSC Anderlecht, Gaelle Mys (gymnastics) and Lise Van Hecke (volleyball). Stephanie doesn’t confine herself solely to working with top athletes. Anyone seeking advice on healthy nutrition, sports nutrition and/or improving body fat percentage is welcome to contact her.
STEPHANIE SC H E I R LY N C K Sports nutrition counselling
www.stephaniescheirlynck.be
www.lannoo.com
Register on our website and we’ll send you a regular newsletter with information about new books and interesting, exclusive offers. Text: Stephanie Scheirlynck Recipes and food styling: Harry Belmans in collaboration with Stephanie Scheirlynck Editorial: Hilde Smeesters Photography: Heikki Verdurme assisted by Sarah Wijns, Shutterstock & IStock except Belgaimage p. 72, 106, 140, 174, 210 and 236 Graphic design: Whitespray Translation: Textcase Utrecht, The Netherlands English edition design: Rogier Stoel, The Netherlands If you have any comments or questions, please contact our editorial team at: redactielifestyle@lannoo.com. © Lannoo Publishers, Tielt, 2016 D/2016/45/418 - NUR 440-488 ISBN: 978-94-014-3473-7 All rights reserved. No part of this publication may be reproduced, stored in an automated data system and/or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without prior written permission of the publisher.