Jessica Hardt, the 2018 Senior Overall Grand Champion, loves to prepare healthy and delicious meals and takes pride in her work as a dietician.
We are lucky enough to have one of her favourite yummy and easy to make meals to share with you. This is one of Jessica’s favourite go to snacks before physie competitions as it sits light in her stomach but the protein and fibre keeps her feeling satisfied.
Hopefully this will assist you in getting the most out of your health and performance.
It’s important to maximise your nutrient intake during meal times around physie comps. This will provide you with the necessary energy to perform at your best. Meal time, specifically the last meal consumed before a physie comp is vital for this, particularly if you are unable to eat close to performing.
It’s essential to fuel our bodies well around physie comps and training, in order to make the most of our performance. Depending on your routine around physie, packaged food products can be a quick go to source of carbohydrates to provide you with energy before physie or to help with your recovery afterwards. Whilst convenient, some of these food products (e.g. muesli bars, cakes, muffins, chips) can be highly processed containing added sugars and fats.
By making your own snacks you have greater control over how you are fuelling your body. Even sneaking in some hidden veggies and using old fruit that would otherwise be thrown out. This means your own baking can be an excellent way to consume more fibre, with lower amounts of sugar and saturated fats. Incorporating fruits and veggies, protein like chickpeas, along with carbohydrates like oats and healthy fats like nuts and seeds, your body will be provided with a great slow burning energy to keep you powering on throughout the day and maximising your performance at physie.
Carrot, orange and chickpea muesli bars
1 x 400g tin chickpeas, drained
5 oranges (3 blended, 2 diced)
1 egg
4 medium carrots, grated
90g dried blueberries
1 1/2 cup rolled oats
1/4 cup each of almonds, cashews, walnuts and pecans, roughly ground
1 teaspoon cinnamon
1/2 teaspoon ginger
1/4 teaspoon ground cloves
1/2 cup chickpea flour
1. Preheat oven to 160 degrees celsius.
2. Blend chickpeas, 3 of the oranges (without peel) and the egg until a smooth texture is formed.
3. Remove from food processor and stir through diced orange, blueberries, oats, nuts, spices and chickpea flour until well combined.
4. Place mixture in a lined 30x40cm flat baking tin and bake for 40 minutes until golden.