All about Omega-3's and how to get enough from plants vs fish vs supplements

Have you seen the Game Changers?  I haven’t – but I’ve read enough reviews from well-regarded nutrition scientists to indicate that I don’t need to.  Nor does anyone need to become vegan for health and performance benefits.  Don’t get me wrong, I am all for plant-based ie. eating more vegetables, choosing wholegrains and moderating meat intake.  Just because I’m not vegan however, it doesn’t mean I have zero care for the environment, or mine or others’ health, well-being and performance.  In fact I care for these things greatly, and this is why I become frustrated by false and misleading nutrition messaging.

Plant-based nutrition is all the rage right now, and for good reason.  But this doesn’t mean the entire world needs to become completely plant-based  Everyone is entitled to make their own personal choices and decisions about the way they eat.  Many factors contribute to our food preferences, including ethical, religious, social, cultural, economical, environmental, psychological, physical and pure taste and enjoyment.  Regardless of a person’s approach, my priority when working with individuals is for them to get the most from the foods that they like and choose to eat.

Enough with the Game Changers and the virtues of plant-based eating - this is not at all what I wanted to focus on!  Although it’s highly relevant to a nutrient that I find many people don’t get enough of, regardless of nutrition preferences - omega-3 fatty acids.  The topic of omega-3’s also opens up a whole host of questions around the best sources, sustainability of our fish supply and the role of supplements, which I will address to the best of my current knowledge.

My interest of late in omega-3 intake has primarily been in relation to vegan-style eating and how adequate intake can be achieved on a consistent basis.   I work with many vegetarian and vegan clients who are active and training at a high level, and working hard to make their nutrition work for them.  I’m also involved in reviewing vegetarian and vegan meal plans for online health and wellness programs (TiffXO and Centr) so have a responsibility to consider where omega-3’s are coming from.  Plus on a personal note I have a child who has difficulty eating fish, hence my priority to investigate non-marine sources a little more thoroughly (said child is now having flaxseed meal sprinkled on his breakfast each morning, in conjunction with repeated offerings of fish…..btw we have well exceeded ‘10’ exposures and seemingly still have a long way to go!).

Historically vegetarians have often been recommended to take a supplement to ensure their omega-3 intake is adequate.  Fish eaters can just eat salmon and sardines, right!!  Ok, not always that simple, but fish and seafood are by far the richest source of bioavailable omega-3.  Omega-3 has been identified as being important for a range of body functions, including:

·       Brain health and function

·       Management of inflammatory conditions such as chronic pain and arthritis

·       Cardiovascular health

·       A potential reduction in the body’s inflammatory response to strenuous activity

·       Just to name a few….

 Types of omega-3

When it comes to omega-3, the most important varieties to consider are these three:

EPA eicosapentaenoic acid (long-chain fatty acid)

DHA docosapentaenoic acid (long-chain fatty acid)

ALA alpha-linolenic acid (a shorter chain omega-3 fat). 

Why are fish and seafood so rich in these fatty acids? DHA and EPA are synthesized by marine algae, which are eaten by phytoplankton, which are then consumed by fish and seafood and accumulate over time.

ALA is a short chain omega-3 found naturally in non-marine foods such as flaxseeds, chia seeds, hemp seeds and walnuts. The short chain omega-3’s must be converted to long chain omega-3’s to be best utilised by the body. The conversion rate to the more effective DHA and EPA is low (estimated at less than 15%) so you need to consume quite a lot of ALA from foods plant sources to get a similar amount obtained by eating fish or seafood.  It’s not impossible, but takes some careful planning.

 How much do we need?

The recommended dietary intake of long chain omega-3’s to prevent chronic disease has been estimated to be 430mg per day for women, and 610mg per day for men, so around 500mg/day on average, although there is no set standard and different organisations recommend anything from 250-500mg combined DHA/EPA per day.  Unfortunately not many of us are likely to consume this much omega-3 on a regular basis. There are more specific recommended omega-3 doses for health conditions such as some types of arthritis, requiring higher dose supplementation beyond the levels of intake able to be achieved via food alone (it’s important to speak to your health professional and dietitian if your needs are elevated due to a health condition).  There is no recommended level of omega-3 intake advised for athletes at present, however I was just yesterday reading some interesting research on omega-3s in the context of nutrition and concussion. There is also potential for the anti-inflammatory effect of omega-3’s to impact recovery and muscle/joint health, but unfortunately specific research on athletes is lacking.

Omega-6 to omega-3 ratio

The ratio of omega-6 to omega-3 fats is often discussed as a contributor to health – with many of us consuming far more omega-6 fats from various vegetable oils and not enough omega-3.  This imbalance can potentially lead to inflammation in the body, which can then be linked to chronic health conditions.  The best way to address this is to put some effort into increasing omega-3 intake, plus taking care not to overdo sources of omega-6 fats.

Sustainability of fish sources

The other question to consider is what may happen if everyone suddenly starts focusing on omega-3 intake by eating more fish.  The old saying ‘There’s plenty more fish in the sea’ may not apply in this case, particularly if we are focused on a small number of specific varieties.  I started looking into this further and came across some great work being done by the Australian Marine Conservation Society and their Good Fish Project .  They have developed resources including a Sustainable Seafood Guide and a listing of Sustainable Seafood Restaurants, which are very useful in helping to make sustainable fish and seafood choices at home and when eating out.

The Fisheries Research and Development Corporation have also developed an excellent app where you can find the status of Australian fish stocks to help determine sustainable fish and seafood choices (go to www.fish.gov.au for more info).

Vegetarian sources – can you get enough from food?

Back to my main reason for looking into omega-3 a little further - can vegetarians obtain adequate omega-3 from foods or is supplementation necessary?  Research indicates that on average, ALA intake for vegetarians in Australia is not sufficient to allow conversion to an adequate amount of DHA and EPA.

ALA can be found in plant based foods like nuts, seeds and oils however the volume of these required to ensure adequate DHA and EPA conversion is likely to be challenging from a practical and palatability point of view.  Even though the amount of ALA in these foods may be high, the low conversion rate means that significant volumes need to be consumed - we are talking tablespoon upon tablespoon of flaxseeds and chia seeds for example, which can become quite hard going, but not impossible if this is your preference.  The other option are micro-algae supplements to part-supplement food sources within a fish-free diet.

Supplements

There has been significant debate surrounding fish oil supplements and their effectiveness, and ideally the best way to obtain your omega-3’s is through food sources.  However there are certain situations where supplementation may be useful.  Some people worry about the mercury content of fish oil supplements (needlessly, as the processing and purification remove all mercury), however a greater concern in recent years has been around quality and effectiveness of over-the-counter products.  I won’t discuss that in more detail here, but it’s certainly something to consider.

 As previously mentioned, there are vegan-friendly omega-3 supplements derived from algal oil.  These contain predominantly DHA and absorption may be similar to that from fish and fish oil. 

Is high dose supplementation necessary?

Research has indicated that certain medical conditions may benefit from higher dose omega-3 supplementation, such as heart disease and some forms of arthritis.  There has been recent controversy however with regard to cardiovascular disease – previously there were indications to suggest taking 1000mg fish oil (DHA/EPA) for cardiovascular disease and higher doses for elevated triglycerides, however this has been questioned due to some recent studies.  Your individual situation and health are unique – speak to your GP and Accredited Dietitian for more personalised advice. 

Summary

If you eat fish and seafood, then choosing sustainable sources rich in omega-3 is likely your best way to achieve adequate omega-3 intake.  Non-marine sources also can provide omega-3, but the type of omega-3 is less effective, meaning you need to consume significant volumes regularly to achieve adequate intake.  

Rather than focusing only on fish, perhaps a combination of oily fish/seafood and plant-based sources is the way to go (with appropriate supplementation if required, based on individual needs)….especially with the shift towards more plant-based eating into the future.

However you do it, omega-3’s are important – speak with an Accredited Sports Dietitian if you want to talk it all through for your unique individual needs.

Furthe reading:

https://www.mja.com.au/journal/2013/199/4/omega-3-polyunsaturated-fatty-acids-and-vegetarian-diets

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

10 of the best restaurant meal choices for athletes

Sleep, train, recover, eat, work/study, eat, train, recover…..the life of an athlete can be super-structured and this repetition can also apply to meals and snacks. Some athletes feel it is too difficult to eat out at restaurants when they are trying to meet their performance nutrition needs, so end up avoiding eating out, or find it quite difficult and stressful to make choices when they do venture away from home.    

But looking after yourself doesn't mean you have to lock yourself in an altitude tent for a month and live on steamed chicken, broccoli and rice! There are a feast of nutritious eating out options around that contribute to athlete health, nutrition and performance goals. Here are 10 of the best choices to help you enjoy eating out with friends and family, while keeping your training goals on track:

• Eye fillet steak with vegetables

Dinner at the pub should never be a problem - you can always find a grilled steak on the menu. Order with steamed vegetables and baked/roast/sweet potato instead of chips for a meal rich in lean protein, iron, zinc and vitamins. You may need to add some extra carbohydrate to help meet your training needs.

• Thai beef or chicken salad

With plenty of fresh herbs, garlic, chilli and fresh vegetables for vitamins and antioxidants, a Thai salad is terrific choice. Vermicelli noodles will provide some fuel, while the meat or chicken provides high quality protein and minerals.

• Prawn and vegetable stir-fry

Seafood is a great eating out option, but it’s often served deep fried. Prawns in a stir-fry give you extra vegetables, and by ordering the rice or noodles separately you can vary the amount of carbs to your needs.

• Poke bowl

You can get just about anything in a bowl these days, even smoothies (which I still don’t quite understand!). Poke bowls originate from Hawaii but are now widely available and traditionally contain plenty of fresh vegetables, rice, pickled vegetables, seaweed, edamame, rice and raw fish.

• Steamed fish and greens

Most menus these days will offer a grilled or steamed fish options, and it will often be served with green vegetables and soy/ginger/garlic/chilli style sauce. Check out my Instagram for some examples of these, it’s one of my favourite choices when I go out for dinner!  If you don't eat much fish at home, choosing it when you are out will help to boost your omega-3 intake.

• Grilled haloumi and vegetable stack

For a vegetarian option, grilled vegetable stacks can be a great choice, just make sure there is a decent source of protein like haloumi or ricotta cheese or tofu.

• Fajitas

Fajitas are the perfect Mexican dish to share with friends. Everyone can pick their own favourite fillings - lean meat or chicken, plenty of vegetables and soft tortillas make for a well-balanced and filling meal.

• Lamb Greek salad

Protein, minerals, healthy fats, vitamins – lamb and Greek salad are the perfect match.  Like many salad meals, you may need to serve with some bread, rice, quinoa or sweet potato for extra energy, depending on your goals and needs.

• Vietnamese Pho

Asian-style vegetable/noodle soups are a great eating out option, containing lean protein like beef or chicken, plus fresh herbs, vegetables and noodles.  Soup is hydrating and assists with recovery and fuelling. 

* You may have noticed some common elements to all of these meals - vegetables, herbs, good quality protein, healthy fats and adjustable carbohydrate according to individual needs.  Go for nutrient-density and quality for health and performance benefits                 

* Of course, if you don't eat out too often and are heading out for a celebratory dinner you can throw all this advice out the window and just choose what you really feel like! You never know though, it could still be one of the options above.....

If you are interested in more sports nutrition info, recipes and tips, please add your details for my free newsletter, at the bottom of any page on my website.  You can also follow me on Facebook, Twitter and Instagram and look out for my new book Super Food for Performance available for pre-order now, due to arrive in December 2017!

Best foods for reducing stress and improving work performance

Long and demanding work hours can really take a toll, with health and fitness commonly becoming a lower priority when work demands are high. Regular exercise can become difficult, and planning and preparing nutritious foods drops down the to-do list. Ironic really, when eating well and exercise are even more important when you are busy and need to be energised and functioning at your best.  

Many people find they might get through the morning ok, but by mid-afternoon can really start to slide. Lack of energy and focus can quickly lead to a hand in the biscuit barrel or a quick break to grab a different kind of sugar hit. The problem with this reactive approach is that after the initial energy rush, your blood glucose levels can drop which leads to a crash in energy levels and work performance. 

Here are 5 of the best foods and fluids to help your brain and body get you through to the end of your working day in top shape (from Eat Right For Your Life):

5 Best Foods and Fluids

Fish

Omega-3 fatty acids are a prominent component of neuronal membranes – essential for normal brain function. Many of us don't consume anywhere near enough omega-3 in our diets, and the best way to increase your intake is to eat more fish and seafood, particularly oily varieties such as salmon, sardines and mackerel.

Tea (black or green)

If you love your hot drinks at work, tea is the perfect option. Tea contains theanine, a compound which can have a direct impact on the brain to keep you alert but relaxed at the same time.  There is evidence suggesting that a good cup of tea is a great way to reduce stress. Tea also contains high levels of flavonoids, a type of antioxidant that has a positive effect on overall health. 

Fruit

Instead of reaching for the biscuits, keep your own fruit basket at work. Stock it up at the start of each week for a constant supply of nutritious snacks to boost energy levels and concentration for a busy working day. Any fruit is great, and variety is important, aim for at least six different fruits over a week. Bananas may be particularly beneficial for stress, they contain potassium, which can be good for blood pressure, and are low GI, which keeps your blood sugar and mood stable. 

Substantial Salads

A big salad with lean protein is the perfect lunch for a busy work day, and it doesn’t have to be rabbit food. A light and fresh salad can fill you up without leaving you feeling sluggish. For a different high-fibre spin, try your salad with chickpeas or 3-bean mix, or stick to the traditional protein sources of chicken, tuna, salmon or leftover lean roast meat. You can also try adding some nutrient-dense carbohydrate with sweet potato, sweet corn or quinoa.

Calamari

If you are looking for a nutritious lunchtime salad when you are away from the office, search for calamari on the menu.  But not the golden crumbed deep-fried rings - if you choose the marinated grilled or seared variety in an Asian style salad then you are on to a winner.  Seafood provides protein that is easily digested compared to a heavy steak and will help you to feel energised for the afternoon. Plus additional omega-3 fats for a healthy brain and body.

You will find the other 5 of my top 10 foods for corporate and high stress workers, and the best 10 foods for other stages of life, in my book Eat Right For Your Life.

My new book Super Food For Performance, in Work Sport and Life is due for release late October 2017, check it out for more info on high performance eating and practical snack and meal ideas and recipes.

Salmon and Ricotta Frittata

Image by Bec Doyle Photography, from the book Eat Right For Your Life, Wilkinson Publishing

Looking for a protein-packed lunch or easy dinner?  Eggs can be prepared in so many ways and this delicious frittata combines the protein from eggs, salmon, cheese and milk to make a filling dish.   The salmon adds healthy omega-3 fats plus calcium, so along with the cheese and milk, this dish will help you to meet your calcium requirements.  If you don't tolerate lactose well, use a lactose-free milk and mix in some tasty cheese instead of the ricotta.  You could also add some leftover roast vegetables, or serve with a delicious big green salad.  Leftover frittata is great for breakfast or snacks the next day too!

Salmon and Ricotta Frittata

Serves 4

 Ingredients:

2 tsp oil

2 spring onions (scallions), sliced

100g/3.5 oz baby spinach leaves

400g/14 oz tin of salmon, drained and flaked

100g/3.5 oz low-fat ricotta cheese, crumbled

6 eggs, whisked

1/3 cup (80ml) low-fat milk

1 tbsp chopped dill

½ cup/50g low-fat cheese, grated

 Method:

1. Heat the oil over a low heat in a non-stick fry pan with a heatproof handle, add the spring onions and spinach and cook until the spinach wilts.  Remove the pan from the heat and add the drained salmon and crumbled ricotta, stir gently so it is evenly spread over the bottom of the pan. 

2. Whisk the eggs lightly, combine with the low-fat milk pour into the pan and continue to heat on low until the eggs are almost cooked, being careful not to burn the base of the frittata.

3. Sprinkle with chopped dill, grated low-fat cheese and salt/pepper to taste then place under a pre-heated grill until the cheese is melted and the frittata is cooked through. Serve with a green salad.

This recipe is from my book Eat Right For Your Life.  If you love healthy recipes, I have a new book due for release later this year also, all about performance nutrition.  Plus don't forget to leave your details here on my blog page so I can send you more recipes and performance nutrition info in the meantime.  You can also follow me on Facebook and Instagram, where I put lots of photos of dishes eaten at home and out and about.

Brain food for work and study - how to prevent the mid-afternoon brain fade

Do you sometimes find yourself sitting in front of your computer in the middle of the afternoon, staring into space and unable to focus on the task at hand? This happens in workplaces and schools all around the world every day at around 3pm. Think about what you eat for lunch. Does it include foods that will boost your brainpower or more likely to leave you feeling drained? The foods you eat at work or school can make a big difference to concentration, focus, productivity and learning later in the day. Not to mention the positive effect on mood and stress levels. Here are some nutrition tips to help keep you thinking clearly and on top of your game all day. 

Eat foods high in Omega-3 fatty acids

You may have heard before that eating fish is good for your brain. Omega-3 fatty acids are a prominent component of neuronal membranes – and fish are our best dietary source of these fats. The best way to increase your omega-3 intake is to eat more fish and seafood. Research has also shown that EPA predominant fish oil supplements may have benefits for individuals with diagnosed depression (however please see your qualified health professional to discuss your individual needs when it comes to nutrition supplements).

 Choose Low Glycemic Index

Stable blood glucose levels help to the brain continuously fuelled. High glycemic index foods which are quickly absorbed into the blood stream may cause erratic blood sugar levels which can effect energy levels and mood. If you choose wholegrain over high-sugar you can help to keep blood glucose stable and this means consistent brain fuel. Protein and healthy fats can also reduce the glycemic impact of a meal or snack.

Don’t go hungry

‘Hungry grumpy’ really is a thing! If you haven’t eaten enough you feel hungry and blood glucose levels can get quite low, leaving it hard to concentrate and having an impact on brain function. Keep your brain well-fuelled to improve your mood.

Drink enough fluid

Numerous studies have shown the benefits to athletic performance from being well-hydrated, from concentration to co-ordination to judgement. These same performance principles can apply to work and school scenarios, so keep up fluid intake in the morning and as the day progresses.

Drink tea

Sometimes we use caffeine as a pick-me-up, but this doesn’t address the real reason why you need that extra boost. By eating more wholefoods and less processed, you may not need the coffee. Nothing wrong with a daily coffee, but tea is a great option for your brain. Tea contains theanine, a compound which can have a direct impact on the brain to keep you alert but relaxed at the same time.

Mix up your fruits and vegetables

Several studies have shown a link between fruit and vegetable intake and improved mood and feelings of depression. It is difficult to determine which particular nutrients or antioxidants are of most benefit, but just another reason to include a wide variety of different fruit and vegetables every day.

Add probiotics

More and more research is showing links between the health of the gut and other body organs. A healthy gut may reduce inflammation throughout the body, and can impact on your brain and mood. More research is required, but by including probiotics from yoghurt, fermented foods and drinks we can help to keep our mind and body healthy.

If you are interested in more updates about the links between the food we eat and performance at work and sport, I would love to send you my free newsletter, just leave your details here. You can also follow me on Facebook, Instagram and Twitter for more regular nutrition updates, recipes and food ideas.

Nicoise Salad

Image by Bec Doyle Photography from the book Eat Right For Your Life

Nicoise salad is one of my favourites, light but protein-rich and great for an easy dinner on a hot night or a portable and filling lunch.  The dressing works well for other salads too.  This recipe is from my book Eat Right For Your Life.

Nicoise Salad

Serves 4

Ingredients:

500g/1 lb baby new potatoes, quartered

200g/7 oz green beans, topped and tailed

1 medium red (Spanish) onion, sliced thinly

150g/5 oz mixed lettuce leaves

250g/9 oz cherry tomatoes

400g/14 oz canned tuna in oil, drained, flaked

4 hard-boiled eggs, peeled and cut into quarters

½ cup/90g seeded black olives

3 anchovy fillets in oil, drained and cut in half lengthways

 Dressing

Combine ¼ cup/60ml of lemon juice with one crushed clove of garlic and 2tsp of Dijon mustard (add 60ml olive oil also if desired).

Method

1. Steam potatoes and beans until just tender, drain and allow to cool.

2. Combine onion, lettuce leaves and cherry tomatoes in a large bowl. Top with potatoes, beans, flaked tuna, eggs, olives and anchovies. Serve with dressing on the side.

For more recipes like this, sign up to my free newsletter here. 

Recover like a champion - what top Australian athletes eat after training and competition

Salmon Patties Image by Rebecca Doyle from Bec Doyle Photography (from the book Eat Right for Your Life)

Ever wondered what your favourite sportspeople eat after training or competition?  Elite athletes have specific nutrition and hydration goals post-exercise to ensure they recover for their next session or event.  An athlete's recovery meal will be tailored to meet the specific need of the sport, and the goals and preferences of the individual.

We have heard from Lisa Weightman, Olympic marathon runner, in a previous blog post and gained an insight into her approach to nutrition Marathon Running Nutrition - with Rio-bound Olympian Lisa Weightman.  Lisa mentioned that her favourite recovery meal is her mum's salmon patties, and she was generous enough to share the recipe with us (hope she checked with her mum!! Recipe further on).   These salmon patties contain all the components that are important for athlete recovery, and believe it or not, they are not even dairy-free or wheat-free or low-fat or 'free' anything else, they are just nourishing home-cooked food.  Plus they tick all the boxes for recovery, providing the key nutrients: 

Protein

Carbohydrate

Healthy fats

Vitamins/antioxidants

What do some of our top Australian athletes eat?

There are plenty of great options that can make the perfect recovery food.  It's great to understand the theory about the nutrients required post-exercise but the meal also needs to taste good if an athlete is going to choose it regularly as a recovery option. It was great for Lisa to share her favourite post-run meal with us, and this got me thinking about other athletes from different sports and what they personally choose for recovery.    So I asked them!  Here are the favourite recovery meals from some of Australia's best athletes, if you want to know more about the athlete simply click on their name:

Todd Blanchfield - Professional Athlete at Melbourne United Basketball Club and Emerging Boomers Australian team

Favourite recovery meal: Grilled chicken with rice

Todd has a great understanding of foods for recovery and makes sure his organized with food ready to go after training and games.  He is handy around a BBQ, which is a great way to cook meat, chicken and fish for a quick and easy meal after training.  Combine with vegetables or salad and some sweet potato, corn, rice or quinoa for re-fuelling.

Alexander Carew – Australian 400 metre runner

Favourite recovery meal: Burritos

Track athletes train hard and need to recover well.  'One of my favourite post-training meals is making burritos, a great one to add a variety of vegetables to the daily intake.

It's a great option because it's simple to prepare and easy to make lots. Sometimes it's hard to predict exactly how much you'll need after a day of training, so this meal you can always go back for seconds (and thirds) if that's what your body requires! And if you're not a bottomless pit, like I am, you may even have enough for lunch tomorrow! 

My favourite race day food is protein pancakes (1 egg, cup of oats, a little water and a scoop of Sustagen Sport). But that's normally pre-race.'

Simon Clarke - Professional Cyclist, Cannondale Pro Cycling

Favourite recovery meal: Tuna and rice

Road cyclists burn a lot of energy, and recovery nutrition is especially critical for heavy training phases and multi-stage events.  Many professional teams have their own private chefs, but meals don't necessarily need to be complicated.  With timing being important for recovery, quick and easy works well, or try to prepare ahead of time.

'My favourite post stage race (ie. Tour de France) recovery meal is a protein shake made with half rice milk and half water, then a bowl of rice with a tin of tuna and a little bit of balsamic glaze for taste'.

Glenn Manton – Speaker, Author and Athlete (various sports, from AFL to bobsled!)

Favourite recovery meal – Banana smoothie

'I can't begin to describe how much I enjoy eating (not drinking) my banana smoothie post training. It weighs more than most of the weights I lift!'

'Clean, fresh, organic and healthy' is how Glenn describes his vegetarian-style approach to nutrition, he loves to eat tasty and fresh food.  Glenn's smoothie is no ordinary banana smoothie - it's a giant!  Glenn is aware of including some protein and carbohydrate and likes to mix it up.  His standard ingredients include a non-dairy milk base like almond milk or rice milk, bananas, granola, nut butter, mesquite powder and a vegetarian protein powder. 

If you want to learn more about Glenn's approach to fitness, nutrition and overall health and well-being, check out his, and other athlete, programs at Better Body 12 weeks.

Leigh Montagna – Professional Athlete at St Kilda Football Club, Director of Football - Boost Sport

Favourite recovery meal - Pizza (healthy-style) 

'Good mix of fats, carbs and protein, and easy to get down as a snack straight after a game.  I try to go for the higher protein toppings like chicken.  My motto is "if you deserved it, treat yourself"....not every week but more likely after a win!  

'My next proper meal post-game is never the same. I might go out for dinner or have something in the fridge, anything from burritos, to a chicken dish or a pasta.  It just depends what I feel like. I really sharpen up and eat healthy the rest of the week in the lead up to the next game.'  

Jessica Morrison - Athlete at Mercantile Rowing Club and VIS Rowing (previously AIS Swimming)

Favourite recovery meal: Smoothie (oats, FC milk, yoghurt, honey & chia seeds) & scrambled eggs on toast. 

Typically rowers burn a lot of energy in morning training so recovery nutrition needs are high.

'My smoothie takes two seconds to make, I enjoy it while I am making eggs. It's instantly satisfying & eggs provide good sustenance & I like something warm with a bit of protein after training. Sometimes I'll make the smoothie with chocolate milk & would normally have all of this after a morning row.

I eat to train, not train to eat!'

Madi Robinson - Athlete at Melbourne Vixens Netball Club and Australian Diamonds Team member

Favourite recovery meal: Varies!

Madi is super passionate about good nutrition and knows the benefits that eating well can bring for health and performance (check out Madi's great website by clicking on her name).

'Straight after a game I have a protein shake and two rick cakes with peanut butter and banana.  I then have my main meal within 2 hours of the game for home games and this can be:

Chicken burger with salad

OR

Fish or chicken with veggies (beans, broccoli, sweet potato) cob of corn

OR

Sweet potato - with chicken, beans, spinach & salad

To rehydrate, I have an SOS rehydrate sachet after matches to help replenish my fluid losses.  I sweat a lot and change dresses at half time so its important I not only get the right food into my body but also fluid as well to recover'.

Jessica Rothwell – Australian Race Walker and Accredited Practising Dietitian

Favourite recovery meal – Oats with yoghurt, fruit and toppings

Jess is a hard-working athlete, and knows a bit about nutrition being a dietitian herself.  Note the use of herbs and spices in her recovery meal.....

‘My favourite breakfast after a morning training session is milky soaked salted oats, heaped with natural yoghurt, blueberries, cinnamon & sprinkled with nuts & seeds.

I like to alternate the blueberries with grated apple or banana & use nutmeg, cocoa, vanilla bean or mint depending on the fruit! For additional energy I will add in tahini, honey or more nuts!

I enjoy this because its nutrient dense, providing nearly all 5 food groups, delicious & versatile! The dairy is helpful for maintaining my lean muscle mass, bone health, refueling & very hydrating.  

Bircher muesli is also convenient to transport in a portable container if you’re on the go & making a big batch is an effective way of saving time!’

Prue Rothwell – Cyclist with National Road Series team Bikebug – NextGen Racing

Recovery meal - Colourful vegetable/rice/protein bowl

Prue is passionate about wholefood nutrition, cycling and farmers' markets, a great combination for optimal recovery for an athlete.

'After a milk based recovery drink/yoghurt, when I’m ready for something more substantial I generally throw together something that is quick and colourful… a bowl of rice, 2x boiled eggs, cottage cheese, grated carrot, kohlrabi, beetroot, purple cabbage, leafy greens and chilli sauce…..plus some tuna or kangaroo if I want to add some meat!'

So many choices.....

As you can see, there is not one perfect recovery meal, a range of different foods can combine to create the right balance.  If you are keen to learn more about recovery and the best recovery foods you can have a look at one of my other blog posts Eat your way to muscle recovery - 5 of the best post-training meals. If you train early in the morning, pre-breakfast, then you may want to read about some of the more breakfast-specific recovery options at Best post-run breakfasts for recovery vs weight loss.

Or you can try Lisa Weightman's mum's recipe below!

Salmon Patties

Makes about 10 patties

Ingredients:

1 x 415g/14 oz can of salmon, drained and mashed with a fork

1/4 tsp salt

Cracked pepper

2 tbsp chopped parsley

½ medium onion, chopped

2 cups/400g cooked rice

White Sauce

55g/2 oz butter

1/3 cup/50g self-raising flour

1 cup/250ml low-fat milk

Coating

Cornflake crumbs

2 eggs, whisked

Olive oil for cooking

Method:

1. Make the white sauce by melting the butter over a low heat in a small saucepan and adding the flour. Cook, stirring, for 3 minutes.

2. Remove the pan from from heat and gradually add the milk while stirring continuously to avoid lumps. Return the pan to the heat and stir continuously until thick.

3. In a large bowl place the white sauce, salmon, salt and pepper to taste, onion, parsley and rice, mix together. Cover the bowl with cling wrap and leave in the fridge overnight.

4. Roll the mixture into patties and coat with egg then roll in Corn Flake crumbs.

5. Cook the patties in a non-stick pan with a little olive oil and serve with steamed vegetables.