Recipes

Sweet potato wrap

These are particularly good after a hard training session as they are good combination of complex carbohydrate from the sweet potato and protein from the feta, required for glycogen resynthesis and muscle repair.

Ingredients

500g sweet potato (chopped into 1 cm cubes)
4 x small wholemeal flour tortillas
100g reduced fat feta cheese
6 spring onions
1 mild red chilli
1 tbsp olive oil

Method

Pre-heat the oven to 200c or gas mark 6. Mix together 500g sweet potatoes, red chilli and olive oil. Leave the peel on for extra fibre and Vitamin C.

Place on a baking tray and roast for 15 mins.

Reduce the oven temp to 180 0C or gas mark 4 and place tortillas on a large baking tray.

Divide the sweet potato among them, roughly crumble the feta cheese and trimmed, sliced spring onions over the top.

Put them back in the oven for 8-10 mins, until they begin to turn golden.

Serve with salad.

Recovery shake

Ingredients

10g skimmed milk powder
300ml skimmed milk
50g fat free natural
Greek yoghurt
10g cocoa powder
10g honey

Method

Blend all in a blender until smooth and serve.

This is particularly good after a weights session as it contains 35g carbohydrate and 20g protein.