Performance Recipes Explained
The recipes are split into 3 main categories based on the nutrition profile of the recipe
Active recipes – Everyday recipes
Nutritious low / moderate carbohydrate recipes suitable where your activity is on a low scale of intensity.
Intensive recipes
Nutritious higher carbohydrate recipes designed to energise the body and support high performance exercise and competition.
Recovery recipes
Nutritious mixed meal recipes with carbohydrate and protein, designed to help the body recover, heal and adapt after exercise.
HOW TO CHOOSE RECIPES FOR YOUR GOAL
- You have different energy requirements each day depending on your level of physical activity. Align your food choices to your level of physical activity.
- Eat for your specific exercise needs – there are different nutrient and energy requirements depending on your age, gender, goal, sport or discipline.
- Choose recipes that are higher in carbohydrate if you are doing a significant level of physical activity or high intensity exercise for a prolonged period (>60 minutes).
- Choose mixed meal recipes with carbohydrate and protein if your goal is to recover and repair your body after exercise.
Recipes have been categorised based on the amount of carbohydrate contained in the recipe. Higher carbohydrate recipes are appropriate for people who have exercised that day or who have expended a significant amount of energy through physical activity. For example, if you have completed a high intensity interval session, gone for an intense 6-10 km run or a 70 minute high intensity team sport training session then your meals that day should contain a higher proportion of carbohydrate.
If you have not completed any physical activity other than walking, then your need for both energy and carbohydrate will be much lower than if you have exercised intensely or expended significant energy through physical activity. Of course any of the recipes can be eaten on any given day if it fits your specific need for calories but it makes it easier to make an informed recipe choice based on your goal.
Remember the framework is based on carbohydrate and not energy, a meal that contains a low or moderate level of carbohydrate can still be high in energy! And of course portion size is also a critical factor when calculating your need for energy and macro nutrients.
Recipe Framework
| Activity / Exercise | Name | Recipe Type | Objective |
|---|---|---|---|
| Low & Moderate Levels of Exercise | Active recipes | Lower carbohydrate High protein Higher fibre |
Stable Energy Wellbeing Health |
| Moderate & High Intensity Exercise | Intensive Recipes | Higher carbohydrate High / moderate protein Lower fibre |
Energise Perform Restore |
| Moderate & High Intensity Exercise | Recovery Recipes | High / moderate carbohydrate High / moderate protein Moderate fibre |
Recovery Healing Restore Adaption |
