The Fitnut Program

To Run Like Robbo or Move like Mo The FITNUT way is the way to go

Having smoothies is a great way to stay hydrated and green smoothies are an easy way to get more vegetables in your diet

Using more vegetables than fruits in smoothies is good as veggies have bucket loads of nutrients & antioxidants and less sugar than fruits.

A smoothie is an ideal snack you can enjoy up to 30 minutes before you exercise or immediately after your games.

They can give you the boost you need without feeling overly full. Check out our recipes below. Experiment with rainbows of fruits and vegetables, get creative with your ingredients and let us know if you come up with a fantastic new recipe.

Brilliant breakfasts:

Breakfasts containing carbohydrates (wholemeal bread products or oats/whole grain cereals) and some protein

(Eggs, Greek/natural yoghurt, baked beans, almond or peanut butter etc) are ideal to eat about 3 hours before you exercise.

Scrambled eggs & beans on whole grain toast is a great option. Beans contain lots of protein and fibre and very little fat.

Eggs are a great source of protein and can be made into a delicious omelette which you can add lots of vegetables to e.g. spinach,

onions, peppers and tomatoes. Enjoy with wholegrain toast or bagels to give you some slow releasing carbohydrate energy.

Breakfast bowl recipes below.

For lunch:

You should aim to have an equal share of protein, starchy carbs and fruits & vegetables. Your proteins can come from eggs, beans,

nuts and seeds, lean meat or fish. Your carbs can come from wholegrain rice, pasta, potatoes or bread. Whole grain bread contains

nutritious B vitamins, iron, magnesium and fibre, Thats is the energy giving goodness that is removed from white bread.

Brown rice or pasta will digest slower in your body and release carbohydrate energy constantly and consistently.

Your fruits and vegetables can be any rainbows of fresh goodness.

Don't overdo a big meal before your game as your body will need 3-4 hours to digest the food. It is important to give your

body time to spend energy breaking your food down in your digestive system.

Your muscles can be powered up 30 mins to an hour before the game with a smoothie or a banana

Get bananas about bananas… They are without a doubt one of the best pre, during and post game snack.

Rich in potassium which is an essential mineral in helping you perform your absolute best on the pitch.

It helps your muscles and helps with your hydration levels to prevent muscle cramp.

Dinner - the night before your game:

To really charge up your batteries the night before your game, eat a high carbohydrate meal, drink plenty of water and get a good night's rest.

Brown rice goes with lots of your favourite foods including meat, fish and vegetables

Whole Grain pasta is full of carbohydrates, can be easily digested and will give your body lots of energy.

Berry Breakfast Bowl -

1 cup berries (blueberries, raspberries, strawberries...whatever you have in the fridge or freezer)

1 sliced banana

2 tbsp chopped walnuts or almonds

2 tsp chia seeds

½ cup coconut milk

Add berries, sliced bananas, and chopped walnuts to a bowl.

Sprinkle chia seeds or whatever seeds you have (sunflower or pumpkin also work well).

Pour in coconut milk, mix & enjoy!

Together these ingredients are delicious and nutritious. Bursting with everything you need for breakfast to get you going in the morning including muscle building protein and energy boosting nutrients.

Fast Oat brekkie bowl -

Add raw fine oats to your bowl, top with natural live yoghurt, sunflower seeds, banana (& raspberries if you have them) add agave syrup or sugar to taste. Simple, quick and delicious. Add flax seeds/Linseeds for extra protein though there is plenty in there already from the yoghurt and sunflower seeds.

Breakfast, lunch, smoothie or Snack, the FITNUT way will keep you on track.