How much: 75g, cooked
Why: Ian Marber, founder of The Food Doctor Clinic in London, thefooddoctor.com says: “Low GI is a perfect base for any meal, let alone one as balanced in fibre, fats and protein as this one. It will help replenish your glycogen stores, which will be depleted after a hard workout.” You’ve been training hard, right?
How much: 200g, tinned, drained
Why: “Canned tuna is a good source of omega-3 fats which are the building blocks for the body’s anti-inflammatory compounds called prostaglandins, so are good post exercise. The tuna’s complete protein supplies the amino acids needed for muscle repair and growth.”
How much: 200g, tinned, drained and rinsed
Why: “Kidney beans are a low-fat protein that deliver fibre too. Ensure that the beans are in plain water, not sugared or salted.” They’re also high in iron which is good news as you’ll have lost a fair bit through sweating.
How much: ½ cut into chunks
Why: “This will deliver essential fats for energy and also a good dose of vitamin E with its potent antioxidant properties to combat the free radicals naturally created during physical exertion.” Wait until the last minute to chop it up though, otherwise it can discolour.
How much: ½ deseeded and cut into chunks
Why: If you’re training hard, your body will be crying out for vitamin C. “You lose a lot through sweating. Green peppers are stuffed with it, which will help replace what you’ve lost.”
How much: One, deseeded and chopped.
Baby leaf spinach
How much: handful, chopped
Why: “As well as lycopene, an antioxidant required to protect cells from oxidisation, tomatoes also contain fibre, while spinach, like all green vegetables, is rich in magnesium and potassium, useful in regulating blood pressure.”
How much: deseeded and thinly sliced
Why: Ever wondered why Mexicans love chillies? It’s not just because of the heat. “Chilli peppers contain capsaicinoids that help reduce the ill effects of LDL, the unwanted type of cholesterol. They are also a good source of vitamin D, which helps magnesium uptake, which in turn helps relax muscles.”
1 tbsp olive oil
Juice of ½ a lime
½ a clove of garlic, crushed
Cook the brown rice according to the packet instructions and allow to cool. Meanwhile, mix the dressing and combine with all the other ingredients. Stick the rice in your lunch box and layer the tuna mixture on top. Stick it in the fridge at work and try to forget about it until after your workout