1. AFTER MARATHON TRAINING
BEFORE WEIGHT-LIFTING
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Workouts go beyond the gym. What you
put into your body before and after working
out plays a huge part in the efficiency of
exercise. Here are three exercise-specific
meal plans to get you started...
BEFORE SWIMMING

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Minty scrambled eggs and macerated
blueberries and raspberries with chia seeds
BEFORE SWIMMING

3. This is a light, easily-digestible
meal which won’t leave you
bloated before taking to the pool.
The eggs provide protein and B
vitamins. Use coconut oil rather
then olive or vegetable oil as it has
antibacterial properties and doesn’t
turn into artery-clogging trans fats.
Blueberries and raspberries are
high in vitamin C and antioxidants
and are both low glycemic fruits,
so they don’t cause a massive sugar
rush. Consuming more protein than
carbs will make you less bloated
before exercise.
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Minty scrambled eggs and macerated
blueberries and raspberries with chia seeds
BEFORE SWIMMING

4. The berries:
Wash an orange before zesting a quarter of it. Juice the orange and pour into a sauce-
pan. Bring the juice to the boil until it reduces by half. Once reduced, lower the heat
for it to simmer and add the zests and blueberries. Let it simmer for five minutes, then
take it off the stove. Add the raspberries and keep aside.
The chia seeds:
Place a pan on the stove on high heat. Once your pan is hot, pour in the chia seeds and
shake the pan constantly for 30 to 45 seconds. Remove the pan from the stove once
you get a nice roasted smell. Place the roasted seeds into a bowl and keep aside.
The scrambled eggs:
Chop the mint finely and keep it aside in a bowl. Lightly whisk the eggs, low fat milk
and a pinch of salt together until the mixture has one consistency. Heat a small non-
stick frying pan for a minute or so, then add the coconut oil and let it heat up. Pour in
the egg mixture and let it sit, without stirring, for 20 seconds. Stir with a whisk, let it sit
for another 10 seconds then stir again. Repeat until the eggs are softly set and slightly
runny in places, then remove from the heat and leave for a few seconds to finish cook-
ing. Add the chopped mint and give a final stir.
The plating:
Take a plate and place the scrambled eggs in the middle. Then, place the berries with
a little juice around the eggs using a soup spoon. Sprinkle the chia seeds over and gar-
nish the eggs with a mint leaf before serving immediately.
Ingredients:
FOR 2 PEOPLE – PREP TIME: 10MINS – COOKING TIME: 5MINS
RECIPE
4 eggs
20ml low fat milk
5g mint
5ml coconut oil
3g chia seeds
60g blueberries
60g raspberries
Juice of 1 orange
Zests of ¼ orange
Salt & pepper
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5. Herb-crusted chicken with virgin dressing
and sweet potato & roasted garlic mash
AFTER MARATHON TRAINING
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6. Herb-crusted chicken with virgin dressing
and sweet potato & roasted garlic mash
AFTER MARATHON TRAINING
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For those who’d rather get their
post-cardio recovery O’natural
rather than from a shake, this meal
will leave you feeling rejuvenated
the following day, so you can
run for hours all over again. The
chicken breast is a good source
of lean protein while almonds
are high in zinc, which aids
muscle recovery by preventing
inflammation. Sweet potato is
high in carbs but has a moderate
glycemic index relative to other
veggies. This means it will raise
blood sugar levels just enough to
promote glycogen muscle storage
– perfect to rebuild damaged
muscles after a long run. They key
is to balance the ratio of protein
and carbs to replenish depleted
glycogen stores post workout.
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7. The roasted garlic:
Preheat your oven to 205° C (400°F). Peel and discard the
papery outer layers of the garlic bulb, leaving intact the
skins of the individual cloves. Using a sharp knife, cut 1/4 to
a 1/2 inch from the top of the bulb, exposing the individual
cloves of garlic.
Place the garlic bulb onto a small piece of aluminum foil
and drizzle over the olive oil, using your fingers to rub the
oil into the exposed cloves. Wrap the garlic in the foil and
bake it in the oven for 30-35 minutes, or until the cloves feel
soft when pressed.
Take it out of the oven and let it cool down. Use a small
knife to cut the skin slightly around each clove. Use a
cocktail fork or your fingers to pull or squeeze the roasted
garlic cloves out of their skins. Keep them aside in a bowl.
The herb crust:
Put the soft butter and the herbs into a bowl. With a
spatula, mix them together until you obtain a consistent
paste. Add the breadcrumbs and stir again. Keep in the
fridge if you prepare it in advance or at room temperature
if you’re using it straight away.
The virgin dressing:
Wash the tomato, remove the pulp and dice the flesh into
small pieces. Thinly slice half of a shallot and add it to the
tomato. Cut a lemon in quarters and collect only the flesh.
Cut it thinly and add it to the mixture together with the
chopped basil. Add the olive oil and stir all the ingredients
together. Season and keep aside.
The mash:
Wash the sweet potatoes, peel them and cut them into
cubes. Bring salted water to the boil in a pot. Once the
water is boiling, put the sweet potato cubes in and let it
cook on medium heat for 20-25min. Poke one of the cubes
with a knife – if it slides off the knife, the sweet potatoes
are cooked. Strain them, put them back into the pot and
add two or three roasted garlic cloves. Mash both together
using a potato-masher then quickly add the butter and the
low fat milk while it’s still hot. Season with salt and pepper
and keep aside.
The chicken:
Preheat your oven to 180° C (356°F). Pan fry your chicken
breasts in a small drop of olive oil on a high heat. Fry for
one minute on each side until golden brown, then place
them onto an oven tray and into the oven for 10 minutes
at 180° C. Take them out and evenly spread the herb crust
onto each chicken breast using a spatula. Put the chicken
breasts back into the oven for two minutes at 250° C (482°F)
until the crust takes on a nice golden colour.
The plating:
On a plate, place the chicken breast slightly off centre.
Using two soup spoons, shape your mash into four
quenelles around the chicken. Place a roasted garlic clove
on two of the quenelles and chive on the other two. Pour
the virgin dressing around the chicken and mash before
serving immediately.
Ingredients:
RECIPE
FOR 2 PEOPLE – PREP TIME: 30MINS – COOKING TIME: 45MINS
2 chicken breasts
100g soft organic butter
5g Italian parsley
5g chervil
5g chive
50g breadcrumbs (or 50g ground
almonds as a gluten free option)
1 tomato
½ shallot
¼ lemon
5g basil
10ml olive oil
1 garlic bulb
2ml olive oil
2 big sweet potatoes or 3 small
20g organic butter
30ml low fat milk
Salt & pepper
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8. Beef Tenderloin with baby spinach,
radish and pear salad, and
lime juice dressing
BEFORE WEIGHT-LIFTING
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9. BEFORE WEIGHT-LIFTING
High in creatine, zinc, vitamin
C, and complete amino acids
(the building blocks of muscles).
Eating this meal 1-2 hours before
your workout will maximise
your muscle growth without
contributing to a barrel belly.
A lean cut of grass-fed beef
tenderloin is not only rich in
protein and zinc, but also high in
conjugated linoleic acids – good
fatty acids which help promote
lean muscle mass. The salad is
high in fibre to aid digestion while
pear and radish are low in sugar
to prevent an unwanted insulin
spike. This will ensure that once
you start lifting, your body will
start burning fat and building
muscle. Remember that saturated
fats in the right amounts are
good for you. In the body they
help promote a healthy digestive
system and increase testosterone.
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Beef Tenderloin with baby spinach,
radish and pear salad, and
lime juice dressing

10. RECIPE
The salad:
Thinly slice the radish and the pear using a mandolin slicer. Mix them with the baby
spinach and keep aside in the fridge.
The tenderloin:
Preheat your oven at 180° C (356°F). Pan fry your tenderloins in a small drop of olive
oil on a high heat for one minute on each side until they turn slightly brown. Then
place them on an oven tray and into the oven at 180° C. Cook for six minutes for
medium rare; eight minutes for medium; and 12 minutes for well done (timing may
vary depending on the thickness of the meat). Throw away the oil in your pan and
place it back on the stove on a high heat. Pour in the water and stir to deglaze your
pan. Don’t let it reduce too much as this will be your jus for the meat.
The plating:
Just before serving, mix the olive oil with the juice of half a lime into a bowl. If you like
the citrusy taste you can add the zests. Add the salad, mix it together and add salt and
pepper. Place your beef tenderloin slightly off centre onto a plate and the salad next to
it. Pour the jus over the meat and season lightly before serving immediately.
Ingredients:
2 beef tenderloin (150 to 200g each)
5ml water
40 leaves of baby spinach
1 red radish
½ pear
½ lime
5ml Olive oil
Salt & pepper
FOR 2 PEOPLE – PREP TIME: 15MINS – COOKING TIME: 7MINS
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