Practice Tips: The Super Smoothie

Practice Tips: The Super Smoothie

Smoothies are a great way to meet a variety of nutrition targets. With the right blend of ingredients, the key elements of any fueling or recovery approach are addressed namely: 20 grams or more of protein, a source of carbohydrate and healthy fats, and a rich variety of micro-nutrients. …more

Practice Tips: High Protein Meals and Snacks

Practice Tips: High Protein Meals and Snacks

Why is there the need for high protein meals and snacks? For athletes in-season, maintaining a lean body mass (muscle) during a long intense season is key to performance and reducing injury risk, therefore making quality protein intake and timing a daily focus for athletes. The richest sources of protein in the diet are food like fish, meat, dairy, and eggs, whereas nuts, seeds, pulses and lentils score well although in smaller amounts. …more

Sweet Potato Hash with Baked Eggs

Sweet Potato Hash with Baked Eggs

Eggs and sweet potatoes flavoured with coconut oil, salt and pepper is a simple but delicious recipe. It can be cooked up quickly as a nutritious lunch, brunch or a quick healthy dinner. The great thing about this recipe is you only need a few ingredients and its simple to make.   [tab name=”Recipe”]  … …more

Honey Mustard Salmon

Honey Mustard Salmon

Honey and mustard combine perfectly to provide a sweet and tangy taste to bring out all the flavours from the salmon. This meal goes great with spicy roast vegetables. If you are looking for a tasty, nourishing easy meal this is a super option. …more

Spicy Beef Burgers

Spicy Beef Burgers

Nothing beats making your own beef burgers! You know exactly whats in there and you can make them taste how you like with fresh spices and herbs. …more

Salmon, Spinach and Feta Frittata

Salmon, Spinach and Feta Frittata

Baking eggs with salmon, spinach and topped with some Feta cheese is as tasty as it sounds. High in protein, healthy fats and of course vitamins and minerals     [tab name=”Recipe”]   Looking for a low carbohydrate meal option then this is ideal. Salmon, eggs and spinach combine really well together as a breakfast or… …more

Teriyaki Salmon with Roast Veg

Teriyaki Salmon with Roast Veg

  [tab name=”Recipe”]   Tasty, filling and easy to make! An ideal dinner option that contains lots of fibre, protein and healthy fats. Interesting fact: Teriyaki is a mixture of soy sauce, sake and ginger, used in Japanese cookery as a marinade for fish or meat dishes. Ingredients – 2 salmon fillets – 5 Tbsp.… …more

Getting Your Meals Right During Pre-Season

Getting Your Meals Right During Pre-Season

During the pre-season players are aiming to get into the best possible shape for the up-coming season by increasing muscle mass and reducing body-fat. To achieve these performance goals they must fuel their body with the right amount of energy and nutrients. …more