A tough workout designed to test and improve your endurance. Push your swim to the limits with this stamina-building session.
Print your planAnita is an award-winning nutritionist and health writer, specialising in sport and exercise nutrition for swimmers to achieve their goals. Anita has created some nutritious, tasty and easy to make recipes that will boost your energy and help you get the most out of your day.
Download full recipePerformance porridge. Adapted from The Runner’s Cookbook by Anita Bean (Bloomsbury Sport, £14.99). Food photography by Adrian Lawrence
Performance porridge. Adapted from The Runner’s Cookbook by Anita Bean (Bloomsbury Sport, £14.99). Food photography by Adrian Lawrence
Porridge is an ideal breakfast for swimmers. The combination of oats and milk provides sustained energy to fuel your body for several hours and staves off hunger. In this recipe, cocoa provides flavanols, which have been shown to increase oxygen delivery to muscle during exercise and enhance performance.
COOK 5 mins PREP 3 mins SERVES 1
40g oats
250ml milk of your choice
1 tsp cocoa powder
few drops vanilla extract (optional)
1⁄2 banana, sliced
few almonds, chopped
drizzle honey (optional)
VARIATIONS
BLUEBERRY Add a handful of fresh or frozen blueberries to the oats. Serve the porridge topped with a little desiccated coconut, a few chopped walnuts and a drizzle of honey APPLE PIE Omit the cocoa powder and vanilla. Cook the porridge with 1 grated apple, 1 tbsp ground flaxseed, a handful of raisins and ½ tsp cinnamon. Serve topped with chopped apple (raw or cooked) and a drizzle of honey CHOCOLATE ORANGE Add the juice of ½ orange and ¼ tsp cinnamon to the oats. Serve topped with a square of dark chocolate and a few orange slices CARROT CAKE Omit the cocoa powder and vanilla. Cook the porridge with 1 grated carrot, a handful of raisins, ¼ tsp ginger and ¼ tsp cinnamon. Serve topped with a few chopped walnuts.
Photography by Anita Bean
This warming soup is packed with beta-carotene, a powerful antioxidant that promotes muscle recovery and adaptation. Red lentils are not only tasty and filling but they also add protein, iron, complex carbs and fibre, giving you sustained energy.
COOK 30 mins PREP 5 mins SERVES 2
1 tbsp light olive or rapeseed oil
1 onion, chopped
2 garlic cloves, crushed
2 large carrots, peeled and sliced
75g red lentils
600ml vegetable stock (or 2 tsp vegetable bouillon (stock) powder dissolved in 600ml boiling water)
handful fresh coriander, roughly chopped
freshly ground black pepper, to taste
SERVE WITH 1 tbsp plain low-fat Greek yogurt, 1 tbsp mixed seeds and 1 slice wholegrain bread
1. Heat the oil in a large saucepan over a medium heat, add the onion and fry for 5 minutes until translucent. Add the garlic and continue to cook for 1 minute.
2. Add the carrots, lentils and stock. Bring to the boil and skim off any scum that appears on the surface. Reduce the heat and simmer for about 20-25 minutes.
3. Liquidise the soup using a stick blender or conventional blender. Stir in the coriander and season with freshly ground black pepper. To serve, ladle into bowls, swirl the yogurt on top, scatter over the seeds and add the bread.
Photography by Anita Bean
This colourful stir-fry makes a quick, delicious midweek meal and is a brilliant way to get more vegetables into your diet. It’s loaded with protein and vitamin C, and infinitely adaptable – if you don’t have all the ingredients for this recipe, then feel free to substitute with another veg. You could use turkey, beef, prawns or pork instead of chicken if you prefer.
COOK 15 mins PREP 10 mins SERVES 2
125g (or 2 nests) wholewheat noodles (or use straight-to-wok noodles)
1 tbsp light olive or rapeseed oil
1 small onion, chopped
11cm piece fresh ginger, finely chopped
1-2 garlic cloves, crushed
2 chicken thigh fillets, thinly sliced
½ red chilli, finely chopped(optional)
400g colourful vegetables (eg thinly sliced red peppers, pak choi, courgettes, broccoli, green beans, carrot batons or mangetout)
1 tbsp tamari or soy sauce
2 tbsp water or stock
25g cashews, toasted
1. Cook the noodles according to the pack instructions. Drain and put aside while you make the stir-fry.
2. Heat the oil in a wok or frying pan and fry the onion for 2 minutes. Add the ginger, garlic, chicken and chilli (if using) and stir-fry until the chicken is browned all over. Add the vegetables to the pan and continue cooking until just crisp-cooked – about 3 minutes.
3. Stir in the tamari or soy sauce and the water or stock. Continue to cook over a low heat for 3-4 minutes or until the chicken is cooked through. Serve on the noodles and scatter over the cashews.
MAKE IT VEGETARIAN Substitute 200g marinated tofu pieces for the chicken
Photography by Anita Bean
These bite-size morsels are full of fibre, iron, calcium, magnesium and B vitamins and are a healthy alternative to biscuits and sweets. Wrap in cling film or foil and take them with you for an energy boost after training.
PREP 10 mins, plus 1hr chilling MAKES 16 BITES
SNACK (BEGINNER) 15g cashew nuts and 1 banana or pear
SNACK (INTERMEDIATE AND ADVANCED) 15g cashew nuts and 1 banana or pear 2 x chocolate orange oaty bites (see recipe)
100g ready-to-eat soft or Medjool dates*
50g ground almonds
25g cocoa powder
zest of 1 orange
2 tbsp mixed seeds
50g rolled oats
1 tbsp runny honey
1 tbsp water
*Or use standard dried dates: leave them to soak in boiling water for 10-15 minutes, then drain
1. Put all the ingredients in a food processor. Pulse until well combined and the mixture forms the consistency of stiff cookie dough.
2. Press into a square about 1cm thick between two sheets of baking paper or cling film. Chill for 1 hour in the fridge if you have time, then cut into 2.5cm squares.
3. Transfer to an airtight container and store in the fridge for up to 1 week or in the freezer for up to 3 months.