Probably the most common question I get asked by people I first meet is, "Do you follow a strict diet?" Followed by "So you eat rice?" As many of you athletes know, proper nutrition plays a key role in sports performance. But you've also probably experienced that with the amount of training required to be fit for triathlon and endurance sports, we can get away with eating huge amounts of calories and junk foods, without gaining a single pound. This is not true for me on off-season. I can easily pack on 5kgs in a week of December parties and reunions. That said, being lean doesn't necessarily mean being healthy and that your body is getting the right fuel it needs.
I try to have a good balance in my diet - eating mostly meals I prepare myself using fresh ingredients, and staying away from overly-processed goods. But I also don't believe in depriving oneself. Life's too short! So I do indulge in chocolates, beer, wine, pizza and all that, but I try to schedule it after the longer workouts in the week, like long rides and runs. This is the time when the body actually needs some extra calories.
I try to have a good balance in my diet - eating mostly meals I prepare myself using fresh ingredients, and staying away from overly-processed goods. But I also don't believe in depriving oneself. Life's too short! So I do indulge in chocolates, beer, wine, pizza and all that, but I try to schedule it after the longer workouts in the week, like long rides and runs. This is the time when the body actually needs some extra calories.
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For me, the most difficult part of maintaining a healthy diet is warding off cravings for sweets and junk when you're tired or hungry... or both (Lethal combination! Steer clear of my path)! It's much easier to pop in a convenience store or fast food place than to prepare a meal yourself. And in many areas, it's not any easy task to find a place that serves healthy and yummy dishes that aren't overpriced and undersized.
So here's one of my favorite healthy cookie recipes that's perfect for a quick breakfast, and a pre or post-workout snack. Sometimes I even take one or two pieces in my back pocket for long rides. It's super easy, oil-free, flourless, egg-free, with no added sugar, and can even be made gluten-free. I don't know about you guys, but I love a snack! And I definitely have one before every workout.
3-INGREDIENT FLOURLESS BREAKFAST COOKIES
Recipe inspired by: runningonrealfood.com
Total prep and cook time: 25 minutes
Yield: 16 cookies
INGREDIENTS
2 cups quick-cooking oats (use gluten-free oats if you prefer)
1 1/4 cups mashed ripe bananas (the more ripe the banana, the sweeter the cookie)
1/2 cup peanut butter (use natural peanut butter if you don't want any added oils and sugars)
OPTIONAL ADD-INS (cookies taste great without any of these, but I like mine with chia and cacao nibs)
1/4 cup cacao nibs/ nuts/ dried fruit/ choc chips
1 tablespoon chia seeds
2 tablespoons honey (maple syrup for vegans)
1/2 teaspoon salt
1/2 teaspoon vanilla extract
2 scoops vanilla or chocolate protein powder (reduce oats by about 2 tablespoons to balance the dry ingredients)
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PROCEDURE
- Pre-heat oven to 175C
- Mash the bananas in a large bowl
- Mix all other ingredients in well
- Drop spoonfuls and shape/flatten the dough onto cookie sheet or greased tray (butter or cooking oil is fine). The dough doesn't expand while baking, so keep that in mind when shaping your cookies.
- Bake for about 15 minutes
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ENJOY with a cup of coffee and let me know what you added to your recipes!
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