Roasted Vegetables
300g
300g
200g
1Tsp
1Tbsp
Carrots
Broccoli
Cherry Tomatoes
Salt
Olive Oil
- Cut carrots and broccoli into small bite size pieces
- Lay carrots, broccoli and tomatoes on a roasting tray
- Season with Olive Oil and Salt
- Roast in the oven at 180°C for 15 Minutes
Bean Curry
100g
80g
6Cloves
2Tbsp
20ml
100ml
80g
80g
80g
1Tsp
Red Onion
Ginger
Garlic
Curry Powder
Olive Oil
Water
French Beans
Haricot Beans
Chick Peas
Salt
- Blend Red Onions, Ginger and Garlic with Olive Oil into a paste
- Saute the paste over medium heat for 3mins till fragrant
- Add in the chopped french beans, haricot beans and chick peas
- Adjust the consistency of the curry with water
- Season with salt
Red Cargo Rice
100g
200ml
Red Cargo Rice
Water
- Rinse and wash the red cargo rice
- Add 2 to 1 ratio of water to rice
- Place the rice in a rice cooker and allow to cook for 45mins
Serve Bean Curry and Roasted Vegetables with Red Cargo Rice
Athletes are often told that they need to consume protein to build and sustain muscle growth.
Though in reality, they probably only need 0.8g of protein per 1kg of body weight. For elite athletes who are training intensively daily, they would probably need 1.3g of protein per 1kg of body weight.
Ideally, they should be consuming plant-based proteins such as beans, whole grains, peas and spirulina. If not, they can consider lean protein from eggs and seafood.
Endurance athletes such as marathon runners, and triathletes are often advised to load up on carbohydrates before their race so that their glycogen stores are filled. However, it would probably be best to load glycogen stores with complex carbohydrates such as beans which have proteins too, or root vegetables which also have phytonutrients.
For optimal performance, athletes might want to also include rainbow coloured vegetables which are rich in antioxidants and phytonutrients.