{"id":17379,"date":"2019-03-08T14:47:23","date_gmt":"2019-03-08T14:47:23","guid":{"rendered":"https:\/\/www.challenge-family.com\/challenge-family\/uncategorized\/sids-favourite-snacks\/"},"modified":"2024-05-29T22:17:20","modified_gmt":"2024-05-29T22:17:20","slug":"sids-favourite-snacks","status":"publish","type":"news","link":"https:\/\/www.challenge-family.com\/challenge-family\/news\/sids-favourite-snacks\/","title":{"rendered":"Sid\u2019s favourite Snacks for training session fuelling and day to day fuelling"},"content":{"rendered":"

Sid\u2019s favourite Snacks for training session fuelling and day to day fuelling<\/strong><\/p>\n

This past summer whilst In Girona, I started working with an awesome nutritionalist Gemma Sampson. I\u2019ve never followed a specific diet, or calorie counted, as I\u2019ve tended to have a belief that everything in moderation, and if you just get a good balance of fruit, veg, proteins and carbs, then you\u2019re pretty much going to be good. I don\u2019t believe in supplements, so it\u2019s a \u201cno go\u201d to protein powders and the rest. I believe you can get all your nutrients and vitamins and fuel from natural foods.<\/p>\n

\"\"<\/p>\n

However, I still felt I was missing something and wasn\u2019t quite getting my fuelling right. Possible falling into the undereating, and scared of eating too much and putting on weight. Yes, that one! I have an appetite that means I can eat for England. I once ate two rowing boys under the table at the Pizza Hut challenge sinking 26 slices of pizza! Yep super proud of that one, not! So, I\u2019m conscious of my appetite and my portion control. I was also finding that I would get those sweet sugar cravings at night, when your will power is particularly low too, most likely as a result of under fuelling throughout the day. I\u2019d also be struggling a bit for my afternoon session at the pool. Yes, part of this is that mental battle of a swim session for me, but part was because I hadn\u2019t fuelled sufficiently in the morning and during the day. I\u2019d head to the local caf\u00e9 for a coffee hit, and probably something else as I felt I needed some extra energy to get to the pool and get the swim session done, but it wasn\u2019t necessarily the right fuelling choice for getting the most out of my body and session.<\/p>\n

Working with Gemma has been great. There\u2019s been no drastic changes but more some tweeks around some of the fuel and food. One of the areas we worked on was snacks and healthy, nutritious, energy giving snacks that can be used between sessions and work outs.<\/p>\n

Therefore, I\u2019m going to share with you two of these \u2013 but they have lots of variations. These are great regardless of the time of year and where you are in your training cycle and progression.<\/p>\n

Now these are also SUPER SIMPLE!! That was in my brief to Gemma. I need food that isn\u2019t complicated. Doesn\u2019t take a lot of \u2018thinking\u2019 or need time to prepare or make. These hit it right on. So easy and simple, and quick to make. Also, they can be made wherever I am in the world, which was key for me as well as I travel a lot, and don\u2019t always have a full kitchen set up.<\/p>\n

Sid\u2019s Smoothies \u2013 Pre Work Out Snack<\/strong><\/p>\n

The thing with smoothies is that you can just about chuck anything in. Sometimes I add a carrot, or different fruit, for example berries, but most of the time ginger. I love ginger.<\/p>\n

Also, for the pre work out I tend to add just a little bit of honey.<\/p>\n

Additionally, no real rules on the quantities, but we\u2019ve given some standard quantities just for the nutritional content.<\/p>\n\n\n\n\n\n\n\n\n
Almond Milk<\/td>\nUnsweetened<\/td>\n125ml<\/td>\n0.5 cups \/ serving<\/td>\n<\/tr>\n
Cottage Cheese (0% fat)<\/td>\nWe used Arla Protein as we were in Spain, but any cottage cheese works.<\/td>\n125g<\/td>\n125g<\/td>\n<\/tr>\n
Apple<\/td>\n<\/td>\n120g<\/td>\n1 x small<\/td>\n<\/tr>\n
Banana<\/td>\n<\/td>\n100g<\/td>\n1 x medium<\/td>\n<\/tr>\n
Honey, raw<\/td>\n<\/td>\n7g<\/td>\n1 x teaspoon<\/td>\n<\/tr>\n
Ginger<\/td>\n<\/td>\n5g<\/td>\n1 x ave portion<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Serving size 482g<\/p>\n

\"\"<\/p>\n

Basically, throw it all in a blender and mix! Then enjoy!<\/p>\n

So now the scientific bit\u2026the fact.<\/p>\n\n\n\n\n\n\n\n\n\n\n
<\/td>\nPer 100g<\/td>\n%RI<\/td>\n<\/td>\nPer 482g<\/td>\n%RI<\/td>\n<\/tr>\n
Energy (Kj)<\/td>\n267 kj<\/sup><\/td>\n3%<\/td>\n<\/td>\n1286 kj<\/sup><\/td>\n15%<\/td>\n<\/tr>\n
Energy (Kcal)<\/td>\n63 kcal<\/sup><\/td>\n3%<\/td>\n<\/td>\n304 kcal<\/sup><\/td>\n15%<\/td>\n<\/tr>\n
Fat<\/p>\n

of which saturates<\/em><\/td>\n

0.8 g<\/sup><\/p>\n

0.4 g<\/sup><\/td>\n

1%<\/p>\n

2%<\/td>\n

<\/td>\n4 g<\/sup><\/p>\n

1.7 g<\/sup><\/td>\n

6%<\/p>\n

9%<\/td>\n<\/tr>\n

Carbohydrate<\/p>\n

of which sugars<\/em><\/td>\n

9.7 g<\/sup><\/p>\n

8.7 g<\/sup><\/td>\n

4%<\/p>\n

10%<\/td>\n

<\/td>\n47 g<\/sup><\/p>\n

42 g<\/sup><\/td>\n

18%<\/p>\n

47%<\/td>\n<\/tr>\n

Fibre<\/td>\n0.9 g<\/sup><\/td>\n4%<\/td>\n<\/td>\n4.6 g<\/sup><\/td>\n18%<\/td>\n<\/tr>\n
Protein<\/td>\n3.7 g<\/sup><\/td>\n7%<\/td>\n<\/td>\n18 g<\/sup><\/td>\n36%<\/td>\n<\/tr>\n
Salt<\/td>\n0.14 g<\/sup><\/td>\n2%<\/td>\n<\/td>\n0.65 g<\/sup><\/td>\n11%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\"\"<\/p>\n

 <\/p>\n

Sid\u2019s Smoothies \u2013 Post Work Out Snack<\/strong><\/p>\n

Post work out, again you can add in pretty much whatever you like, but I just remove the banana and honey, and perhaps replace with berries or carrots.<\/p>\n\n\n\n\n\n\n\n
Almond Milk<\/td>\nUnsweetened<\/td>\n125ml<\/td>\n0.5 cups \/ serving<\/td>\n<\/tr>\n
Cottage Cheese (0% fat)<\/td>\nWe used Arla Protein as we were in Spain, but any cottage cheese works.<\/td>\n125g<\/td>\n125g<\/td>\n<\/tr>\n
Apple<\/td>\n<\/td>\n120g<\/td>\n1 x small<\/td>\n<\/tr>\n
Strawberries, frozen<\/td>\n<\/td>\n70g<\/td>\n\u00bd cup \/ 7x strawberry<\/td>\n<\/tr>\n
Ginger<\/td>\n<\/td>\n5g<\/td>\n1 x ave portion<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Serving size 445g<\/p>\n

\"\"<\/p>\n

Basically, throw it all in a blender and mix! Then enjoy!<\/p>\n

You can also use just semi-skimmed milk or whatever preference you have!<\/p>\n

And the science bit\u2026.<\/p>\n\n\n\n\n\n\n\n\n\n\n
<\/td>\nPer 100g<\/td>\n%RI<\/td>\n<\/td>\nPer 445g<\/td>\n%RI<\/td>\n<\/tr>\n
Energy (Kj)<\/td>\n212 kj<\/sup><\/td>\n3%<\/td>\n<\/td>\n942 kj<\/sup><\/td>\n11%<\/td>\n<\/tr>\n
Energy (Kcal)<\/td>\n50 kcal<\/sup><\/td>\n3%<\/td>\n<\/td>\n223 kcal<\/sup><\/td>\n11%<\/td>\n<\/tr>\n
Fat<\/p>\n

of which saturates<\/em><\/td>\n

0.9 g<\/sup><\/p>\n

0.4 g<\/sup><\/td>\n

1%<\/p>\n

2%<\/td>\n

<\/td>\n4 g<\/sup><\/p>\n

1.7 g<\/sup><\/td>\n

6%<\/p>\n

9%<\/td>\n<\/tr>\n

Carbohydrate<\/p>\n

of which sugars<\/em><\/td>\n

6 g<\/sup><\/p>\n

5.3 g<\/sup><\/td>\n

2%<\/p>\n

6%<\/td>\n

<\/td>\n27 g<\/sup><\/p>\n

24 g<\/sup><\/td>\n

10%<\/p>\n

27%<\/td>\n<\/tr>\n

Fibre<\/td>\n1 g<\/sup><\/td>\n4%<\/td>\n<\/td>\n4.6 g<\/sup><\/td>\n18%<\/td>\n<\/tr>\n
Protein<\/td>\n3.9 g<\/sup><\/td>\n8%<\/td>\n<\/td>\n17 g<\/sup><\/td>\n34%<\/td>\n<\/tr>\n
Salt<\/td>\n0.15 g<\/sup><\/td>\n3%<\/td>\n<\/td>\n0.65 g<\/sup><\/td>\n11%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

The other great thing about smoothies, is that you can make more and save some for later. Use a jar or container and keep it in the fridge for another day.<\/p>\n

\"\"<\/p>\n

 <\/p>\n

Sid\u2019s Vanilla Chia Snack<\/strong><\/p>\n

\u00a0<\/strong>This is another great snack that\u2019s super simple and easy to do. You can make it in minutes, and eat straight away or you can make it and leave it in the fridge for a few days.<\/p>\n\n\n\n\n\n
Milk<\/td>\nSemi-skimmed<\/td>\n175g<\/td>\n\u00be cups<\/td>\n<\/tr>\n
Chia Seeds<\/td>\n<\/td>\n30g<\/td>\n3x tablespoon<\/td>\n<\/tr>\n
Vanilla Essence<\/td>\n<\/td>\n1g<\/td>\n0.2 x teaspoon<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Serving size 206g<\/p>\n

\"\"<\/p>\n

To make the chia pudding, just add the chia and milk into a jar and add some vanilla essence (or honey \/ maple syrup).<\/p>\n

The chia soaks up the milk, and over the next few minutes the pudding gets thicker and thicker.\u00a0 Keeping giving it a bit of a stir every now and again.<\/p>\n

\"\"\"\"\"\"<\/p>\n

Then add any fruit you\u2019d like for a bit more flavour and goodness.<\/p>\n

And here comes the science bit\u2026.<\/p>\n\n\n\n\n\n\n\n\n\n\n
<\/td>\nPer 100g<\/td>\n%RI<\/td>\n<\/td>\nPer 206g<\/td>\n%RI<\/td>\n<\/tr>\n
Energy (Kj)<\/td>\n446 kj<\/sup><\/td>\n5%<\/td>\n<\/td>\n919 kj<\/sup><\/td>\n11%<\/td>\n<\/tr>\n
Energy (Kcal)<\/td>\n107 kcal<\/sup><\/td>\n5%<\/td>\n<\/td>\n221 kcal<\/sup><\/td>\n11%<\/td>\n<\/tr>\n
Fat<\/p>\n

of which saturates<\/em><\/td>\n

6 g<\/sup><\/p>\n

1.4 g<\/sup><\/td>\n

9%<\/p>\n

7%<\/td>\n

<\/td>\n12 g<\/sup><\/p>\n

2.8 g<\/sup><\/td>\n

17%<\/p>\n

14%<\/td>\n<\/tr>\n

Carbohydrate<\/p>\n

of which sugars<\/em><\/td>\n

5 g<\/sup><\/p>\n

3.9 g<\/sup><\/td>\n

2%<\/p>\n

4%<\/td>\n

<\/td>\n10 g<\/sup><\/p>\n

8.1 g<\/sup><\/td>\n

4%<\/p>\n

9%<\/td>\n<\/tr>\n

Fibre<\/td>\n5.6 g<\/sup><\/td>\n22%<\/td>\n<\/td>\n12 g<\/sup><\/td>\n48%<\/td>\n<\/tr>\n
Protein<\/td>\n5.5 g<\/sup><\/td>\n11%<\/td>\n<\/td>\n11 g<\/sup><\/td>\n22%<\/td>\n<\/tr>\n
Salt<\/td>\n0.1 g<\/sup><\/td>\n2%<\/td>\n<\/td>\n0.2 g<\/sup><\/td>\n3%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\"\"<\/p>\n

Gemma Sampson – Gemma works with Triathlete and Cyclists all the way from beginners in the sport right up to Pro Tour Cycling teams.\u00a0Click here for more information<\/a><\/p>\n

Check out Gemma\u2019s amazing food and recipes online and social media (@gemmasampsonnutrition)<\/p>\n

See you soon,<\/p>\n

Sid x<\/p>\n

 <\/p>\n

Don\u2019t Die Wondering<\/p>\n

www.laurasiddall.com<\/a><\/p>\n

Twitter: @lmsiddall<\/a><\/p>\n

Instagram: @lmsid<\/a><\/p>\n

Facebook: facebook.com\/LauraSiddallTriathlete\/<\/a><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

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