Creature Feature
Fruit Malt Loaf
175g Self Raising Flour
2 Tablespoons malt drink (Ovaltine)
25g Caster Sugar or Soft Brown Sugar
75g Sultanas
2 tablespoons Golden Syrup
150ml Milk
Heat the oven to 350F/180C Gas mark 4. Grease a 450g Loaf Tin.
Put all ingredients in a large bowl and mix together until a thick
batter is formed. Turn mixture into the loaf tin and bake for 50
to 60 minutes or until a skewer inserted in the centre comes out
clean. Turn out & leave to cool. Yummy
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Hi, I'm Dr
Newt Trition,
here to help all you water creatures with good nutritional advice.
swimmers need water, yes, I know, to swim in! Ha Ha, but you also
need lots of water to drink, it stops you feeling tired and keeps
you hydrated, especially during races. Try taking small sips on
a regular basis during training, you need to drink about 400-500ml
per hour. sports drinks are useful, especially on a race day as
they contain glucose, but they can be expensive for every day use.
try to avoid fizzy drinks. Include milk in your diet, as a drink
or pour on your breakfast cereal, this gives you calcium for
good strong teeth and bones.
I
luurrrve fly's, I know you guys may not be partial to the odd Bluebottle,
but fly is something you should try!! Eating the right foods can
make a difference between winning and losing. Let's take a closer
look at what kind of foods are good for swimmers:
Carbohydrate foods - To give you
energy, these food types contain Pasta, Wholemeal Bread, Rice,
Cous Cous, Potatoes, Beans and Breakfast Cereal, Bananas, Dried
Fruit, Gingerbread, Scones, Plain Buns (add currents if you like),
and Crumpets and Pancakes.
Remember to eat little and often, you will need to eat more than
your non- swimming friends. Eat regular meals with two or three
snacks in between.
Protein foods -
Milk, Cheese, Eggs, Yoghurt, Chicken, Fish, especially Tuna. Remember
to eat lots of fruit and vegetables as well, these provide all
kinds of essential Vitamins and Minerals.
Try a fruit smoothie, sweet and delicious. Avoid eating too much
sugar, however you need
a balance between sweet & savoury don't live on biscuits!.
(Remember to brush your teeth after eating sweet things!).
The value of the
'after training snack' should not be underestimated, it's vital! Breakfast before
morning training is also vital, however small.
On Competition
days always
have a good breakfast. Take along sandwiches, cereal bars, rice
cakes, grapes, dried fruit, plain biscuits, fig rolls and bananas.
Have a small snack and a drink about 1 hour before you race and
the same afterwards to put back the energy that you have used.
If you don' feel like eating, have sip of a sports drink (not powdered)
or a milk shake.
Take a look at some of the web links opposite,
there is lots of good nutritional information on these pages to
help you make healthy choices! if you find any good nutritional
web sites for swimmers why not email them to me, Dr Newt Trition
at the email address below. I
would also love to hear your healthy eating tips.
Email me at:swim@chester-le-street-asc.org and
send me some of your favorite healthy recipes. i will feature
them on the Creature Feature.
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