Fitness and Healthy Food Recipes

A balanced energy intake – Lots of carbs and less protein

It’s important to get enough energy before and after a fitness activity. Eat the right kind of food in order to get the needed energy without upsetting your stomach. Try to eat food that contains a lot of carbohydrates and less protein and fat.

Here are two tasty and simple food recipes. You will also find a easy yogurt drink recipe. These recipes will give you a balanced energy intake. Enjoy!

Pasta with Bean and Tomato Sauce

713 kcal: 64% Carbohydrates, 18% Protein, 18% Fat

A plate of pasta is great food before a fitness activity. Add legumes, vegetables and bread to this delicious pasta.

• 1 cup of cooked black-eyed beans (2.5 dl)
• 4 inches of leeks (10 cm)
• 1 garlic clove
• 1 tablespoon of rapeseed oil
• 0.5 teaspoon of pungent fennel
• 0.5 can of whole tomatoes
• 0.5 teaspoon of mint
• Salt and pepper

• 7 oz of spaghetti
• Serve with easy boiled broccoli or parmesan cheese

Energy Buns

2 buns + 1 yogurt drink = 532 kcal: 71% Carbohydrates, 11% Protein, 12% Fat

Bake your own energy buns. Eat them right after your fitness activity, preferably with a glass of home made yogurt. Two energy buns and one glass of yogurt drink, give 3.3 oz of carbohydrates (94 g) and 05 oz protein (15 g).

12 energy buns:

• Whip 1 large egg together with:
• 2 tablespoons of sugar and
• 6 tablespoons of liquid honey and
• 3.5 oz of low fat milk (1 dl)

• Mix 10 oz of oatmeal (3 dl) together with:
• 5 oz of flakes (1.5 dl)
• 3.5 oz of peeled sesame seeds (1 dl)
• 3.5 oz of raisins (1 dl)
• 2.5 oz of flour (0.75 dl)

Put all the ingredients in one bowl and mix up the dough. Divide the dough into 12 buns and put them in the oven.

• Oven: 350 F (175 C)
• 10-15 minutes

1 yogurt drink

3.5 oz of natural yogurt (1 dl)
1 banana
5 oz orange juice (1.5 dl)