Nutrition Pecan Bliss Protein Balls This week we have a special treat for our readers, with Meg from The Wholesome Athlete promising us that these little balls of goodness are quite possibly her favourite invention ever. Ever!! In fact Meg forewarned us of the need for control when it comes to gobbling these pecan bliss balls straight By Shawn Smith • 1 min read
Nutrition Wholesome Raisin Coconut Crunch Cookies – Gluten Free and Paleo Goodness Cookies are such a treat, with homemade being 1000 times better than any store-bought rubbish. Fresh out of the oven and dunked into almond milk, it doesn't get much better. Whip up a batch and you'll be everyone's favourite person!! Raisin Coconut Crunch Cookies 1 cup almond meal By Shawn Smith • 1 min read
Nutrition Seeded Rosemary Crackers – Grain Free Goodness This unique recipe and a great alternative to your stock standard highly processed crackers. Make a batch of these next time you bring the wine out. These are quality, home made, grain free, seeded crackers, herbed almond cracker bread & parmesan bread sticks. Easy to make and have an earthy fla By Shawn Smith • 1 min read
Nutrition Sports Nutrition: One Size Does Not Fit all – Theory vs. Real Life Optimal triathlon nutrition isn't one-size-fits-all—trial, error and understanding your body's unique needs are key to fueling performance without digestive woes. By Kira Sutherland • 5 min read
Nutrition Choc Coco Chia Breakfast Pudding Choc coco chia pudding – it's like having dessert for breakfast. Win win. People either love or hate the texture of chia pudding; but if your lucky enough to fall into the love camp, it's health benefits are huge, and you can make some great recipes using it. This recipe is great f By Shawn Smith • 1 min read
Nutrition Hemp Cacao Protein Bars These bars might not be suitable for during training and maybe they're on the indulgent side but even still, good fats from the seeds and coconut, protein from hemp, sweetness from dates and antioxidants from cacao. These bars are Impressive. Don't be put off by the list of ingredient; s By Shawn Smith • 1 min read
Nutrition Chai Spiced Pumpkin Loaf Spices are both tasty and nutritious, and are great in both savoury cooking and sweet baking. Make the chai spice mixture and use it in pancake batters, cookies and smoothies. Chai Spiced Pumpkin Loaf 1/2 cup brown rice flour 1/2 cup pea protein powder 1/2 cup almond meal 1/2 tsp baking powder 3 tsp By Shawn Smith • 1 min read
Nutrition Nut free power bars – portable protein for athletes on the run! Nuts aren't for everyone- some people have an allergy or intolerance, some don't like the taste and more recently, schools are becoming nut free zones. These nut free, protein power bars are easy to make and a great way to use up cooked quinoa. I always have the ingredients for these at By Shawn Smith • 1 min read
Nutrition Sweet potato brownies: paleo, sugar free baking Sweet potato – in a brownie? Yes that is exactly right. These brownies are bucket loads healthier than the usual variety of brownie, and super tasty. Of course these sweet treats don't taste like the traditional brownie you're familiar with but then again, those brownies have bucke By Shawn Smith • 1 min read
Nutrition Healthy Banana Bread Recipe for Athletes There's nothing more enjoyable than a loaf of freshly baked banana bread following a long ride or run, but be careful before you reach for a piece from your local cafe. Commercial banana bread is far from nutritious, mass produced and full of refined wheat flour, margarine, sugar and more bana By Shawn Smith • 1 min read
Nutrition Raw food for the athlete: Zucchini fritters These zucchini fritters are such a versatile treat – they can be eaten at breakfast with eggs and smoked salmon, a treat for lunch with avocado spread on them and served with a large salad. They also make a filling, delicious snack or even a great accompaniment to a light dinner with soup or g By Shawn Smith • 1 min read
Nutrition Ginger Ninja Bars – Gluten, dairy, sugar free and paleo! For all the ginger lovers out there, this recipe is especially for you. Whether it be grated into stir fries, pickled with sushi, fresh in your morning cup of tea, or powdered in baking; ginger is so versatile and good for you. Ginger is a powerful weapon against inflammation and is packed full of i By Shawn Smith • 1 min read
Nutrition Baked Oatmeal – healthy breakfast idea for athletes This is a special winter breakfast idea for when it's cold outside, to warm you up from the inside. This baked oatmeal recipe is filling, delicious and good for the soul on a cold Winter's morning. Baked Oatmeal 1 cup gluten free oats 1 cup berries 2 ripe bananas 1/2 cup raisins 1/4 cup By Shawn Smith • 1 min read
Nutrition Chicken rice paper rolls – simple and delicious Thai food Rice paper rolls are little packages of love – vibrant colours, crunchy vegetables and protein. They're a easy to prepare and make a great activity with friends around. I like to make some for lunch and save some for snacks, stored in the fridge. The best thing about these rolls is you c By Shawn Smith • 1 min read
Beautiful young woman jumping on a green meadow with a colored tissue Nutrition Immune Health and Exercise: Should I train when I am sick? It's a commonly asked question, and one even the professionals quite often get wrong. We were asked this question a few weeks back, and consulted Dr Tamsin Lewis to clear up the answer for us. Tamsin Lewis is a sports doctor (qualifying as a medical doctor in 2004 [MBBS HONS LON] and completin By Karl Hayes • 6 min read
Nutrition Coconut Dream Bars – Paleo, raw and wholesome Coconut's are the latest craze today with fresh coconut's becoming a more common sight than a coffee cup at the local farmers markets. We love all things coconut and with the sweetness of dates and earthy cashew nuts, these bars are dreamy! These bars only take a couple of minutes to pre By Shawn Smith • 1 min read
Nutrition Raw Vegan Prune Powerballs Variety is the spice of life, thus The Wholesome Athlete has brought back into our kitchen a fruit that most of us likely don't pay much attention to. Prunes get such a bad wrap – maybe it's because they're black, shriveled and slimy but in any case, they're really good By Shawn Smith • 1 min read
Nutrition Wholesome Chicken Salad with Thai dressing There's nothing better than a quick and easy, yet healthy meal that you can prepare ahead of time. It's well worth being organised enough now to wash, dry and seal containers of salad mixes to save valuable time later when your in a rush trying to fit everything into your day. Sunday is By Shawn Smith • 1 min read
Nutrition Honey Buzz Bars – Portable sports nutrition These little beauties are a winner for so many reasons: quick and easy to whip up, full of wholesome energy, and so portable you can carry them anywhere. Use your imagination and thus whatever seeds, nuts and dried fruit you like, and create different tastes and textures each time. Once cooled, cut By Karl Hayes • 1 min read
Nutrition Paleo Pumpkin Pancakes – Gluten, dairy and sugar free Tuesday brings us another simple to prepare recipe with just five ingredients or less. This is one of my household favourites, pumpkin pancakes. Not only are they easy to prepare, they're free of any gluten, wheat, dairy or sugar. In fact, they're completely grain free. Paleo Pump By Shawn Smith • 1 min read
Nutrition Wholesome Rainbow Salad for Busy Athletes Ok so I know this may seem like anyone could just throw this together but this salad is such a winner. Whenever I make it I always get people coming back for more and asking what's in the dressing. I doubt I'll ever get sick of it. Salad is a great way to ensure you're […] By Shawn Smith • 1 min read
Nutrition Banana nut granola bars I love using quinoa flakes in my baking and breakfast recipes – they're full of nutrition and are an easy replacement for oats. I find these bars a filling breakfast on the go or a handy snack. If allowed to cool properly, they hold together well enough to take as a portable for training By Shawn Smith • 1 min read
Nutrition Stuffed Capsicum’s I understand how busy our lives can get and I have put a lot of thought into the area of preparing food for the week ahead. Recipes that are easy to double, freeze, prepare ahead and slow cook. Knowing that our week ahead will be busy, Sunday is a great day to get in the kitchen and […] By Shawn Smith • 1 min read
Nutrition Spicy Breakfast Cookies Let's face it, who doesn't find themselves out on the road in the car or on the bike, craving a nutritious, tasty snack? Your squashed banana is looking far from appealing, and that bar you bought in the supermarket last week has enough preservative that you could carry it through to nex By Shawn Smith • 1 min read
