Depending on how close you are to performing, will change your ratio of macronutrients (carbohydrates, protein and fat). Carbohydrates is the body’s most efficient source of energy, being broken down at a faster rate compared to protein and fat. This is particularly important just prior to exercising, providing that short bursting energy.
Protein and fats take a lot longer to break down, which plays an important role if you are not able to eat close to performing or if you will be exercising for a long period of time.
Looking at the vegetable slice, the eggs provide an excellent source of protein and healthy fats to keep you fuller for longer, as well as iron to support muscle contraction and the circulation of oxygen around the body. Eggs also contain an abundance of nutrients to support immunity, this can help to keep your body strong when under stress, such as the nerves experienced on comp day. The cottage cheese is also a great source of protein and calcium, playing a pivotal role in the contraction and relaxation of your muscles. The spinach contains a source of potassium, also important for nerve and muscle function.
Most importantly, it’s important for the food you eat around physie comps to sit comfortably with you. You will be the expert in knowing what foods you should avoid on comp day and what foods help you feel a million bucks, helping you to achieve your dreams.
Vegetable and Cottage Cheese Slice
250g chopped frozen spinach
250g cottage cheese
3 eggs
3/4 cup milk
1/4 cup whole meal self raising flour
2 medium sized carrots grated
1 large zucchini grated
Salt and pepper to taste
1. Preheat oven to 180 degrees Celsius.
2. Whisk the eggs, milk and flour until well combined. Add cottage cheese and continue stirring.
3. Squeeze excess juice from thawed spinach and stir through cottage cheese mixture, along with the remaining ingredients.
4. Spread mixture into a 30x30cm square baking dish.
5. Top with steamed pumpkin, cherry tomatoes and grated cheese, if desired.
6. Bake for 40 mins or until firm and slightly browning on top.
7. Slice into 6 slices, or desired size. Serve hot or cold.

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