Lean Buffalo Burger and Sweet Potato Wedges
By Paul Regensburg
When: Recovery and/or Fuelling Dinner
Why: Buffalo Burger: Red meat is rich in Iron and it is difficult to get the same amount and quality of iron from other sources. Buffalo meat is a great source of iron while being extremely low in saturated fat, cholesterol and calories – it is even leaner than white meat chicken. It is also an excellent source of high quality protein, B vitamins, high in omega 3 fatty acids and zinc.
Iron is an essential ingredient for the endurance athlete because it:
§ Carries oxygen around the body in haemoglobin found in the blood
§ Is essential for the production of energy in the body from nutrients
§ Ensures a healthy immune system
§ Helps prevent of anaemia, which occurs when there is too little iron in the body leading to low iron stores and iron deficiency
Why: Sweet Potato Wedges: Potatoes are rated as a Grade A source of carbohydrate and is the preferred choice of fuel for the body and a rich source of energy. Potatoes digest and absorb quickly (like a simple carbohydrate), but have all the benefits of complex carbohydrates, breaking down more slowly into glucose thus providing a gradual steady stream of energy.
Recipe: Buffalo Burgers
Ingredients (makes 2-3 burgers):
– 3/4 lb fresh ground bison meat
– 1 red onion (chop about 1 tablespoon for meat and slice desired amount for topping the burger)
– 2 cloves of garlic
– 3 tablespoons Olive Oil
– Kosher salt and black pepper to taste
– Whole-wheat hamburger buns
– 1 tomato
– Mixed-leaf lettuce
– 1 avocado
– Sliced pickled beets
– Cheddar cheese
– Desired condiments
Method of Preparation
In a small bowl, thoroughly mix the following ingredients: bison meat, olive oil, chopped garlic, red onion and seasonings. Form meat into 3/4″ patties and set aside. Before grilling, prep all toppings. The bison meat taste best when served medium to medium rare. Heat grill to 170F (low-medium heat) and grill patties for about 12 minutes depending on your grill. Place cheese on the patties during the last minute.
Recipe: Sweet Potato Wedges
– 1 ½ lbs Sweet potatoes (about 4) cut lengthwise into thick wedges
– 2 tbsp. Olive oil
– 1 tbsp. Toasted sesame oil
– 1 tbsp. Sesame seeds
– Sea salt
– Coarsely torn or chopped cilantro for garnish
Method of Preparation:
Preheat oven to 400 degrees. Arrange the potato wedges in a single layer on a baking sheet. Sprinkle the wedges with olive and sesame oil, sesame seeds and salt. Roast for 35 minutes, or until tender.
Paul Regensburg is currently a senior coach and partner with LifeSport Coaching. Paul holds the highest possible level of coaching certification in triathlon; a National Coaching Institute Diploma and Triathlon Master Coach designation. He coaches athletes of all levels from beginner to Olympian.
Eggs & Ezakiel Bread and Almond Milk Smoothie
by Chris Thomas
Eggs & Ezakiel Bread
What: 3 Poached Eggs Over Ezekiel Bread with Mixed Veggies
When: About two hours before a long bike, best with black coffee
Why: This breakfast is easy to digest, tastes good and is great for sustained energy during the long bike to follow. The eggs provide a great source of protein and nutrient density for the body, while the Ezekiel bread and veggies are a great source of carbs. Ezekiel bread is good because it’s all natural, organic, low glycemic, flourless and has no preservatives. And, of course, the coffee gets you going.
– 3 large eggs
– Mixed Fresh Veggies
– 2 Slices Ezekiel Bread
Almond Milk Smoothie
What: Almond Milk Smoothie
When: After a long or intense session
Why: Immediately replenishes vital protein and carbs in an easy to digest, good tasting drink. I add the oatmeal to add some carbohydrate calories and help to feel full.
– Almond milk
– Whey protein (or hemp for lactose intolerant people)
– Frozen mixed berries
– Steel cut oatmeal
Chris Thomas is an in demand coach and currently one of the best age group athletes in the world. In addition to being a father and an accomplished athlete, Chris runs a training centre in New York. Being a competitive athlete, Chris recommends some choices for athletes on the go, like him.