Category Archives: Recipes

Gentoo’s simple nutrition tips and tricks

Diet. It’s all rather confusing isn’t it? There’s so much conflicting advice out there. High carb or low carb? Red meat or no red meat? Gluten or gluten free? To a large extent it depends on your personal goals, whether you’re an avid athlete training for greatness or someone who just want to keep healthy. Here at Gentoo we’ve been lucky enough to train at a reasonably elite level so have picked up a few tricks and tips along the way. The most important thing is to not get too bogged down in the details, however there are some key tips you can follow to maintain a healthy diet (and improve performance!) no matter what your goals are.

Calories are king:
If your goal is to lose weight and you’re eating 5000 calories a day it just wont happen, even if it’s all salads, nuts and fruit. Conversely if you’re aiming to bulk up a bit your body needs enough calories to maintain all its daily functions and a decent surplus to convert into muscle. There are some great calorie counting apps out there such as myfitnesspal. You don’t need to religiously monitor your intake but we found doing 3 days properly really made us think about what we were putting into our body and found some quite surprising results! You can then see what areas you can work on and whether your calories come from a good range of sources.

Fat is great:
Okay, of course fat can make you fat but its name is a bit of a misnomer and quite frankly, just a bit unfair. Fat is fantastic. There has been tons of research on it recently, focusing on its numerous benefits. It can reduce cholesterol, help prevent heart disease and even help brain function. Vitamins A, D, E and K are fat-soluble vitamins, meaning they are better absorbed and utilized in the presence of fat, so you get the most out of all those veggies you are eating! Fat also plays a vital role in hormone production, keeping you healthy and performing at your best.

Continue reading

Paul’s Oaty Snack Bars

When you’re training lots you’re going to need some snacks to make it through the day. It’s probably a good idea to have three or four good sized healthy meals but personally that just isn’t enough when my exercise volume is high. I need snacks but I can throw in a bag and grab when I’ve got five minutes. These bars are a staple for me as I know exactly what’s in them and I can tailor them to my needs at the time – changing the carb to protein and fat ratio easily. I’ve been making them for years and the recipe has evolved gradually but essentially you’re just sticking oats, nuts and raisins together with a banana egg paste (trust me, they come out much more normal than that sounds!). They keep in the fridge for a week but they will go off.

Oaty bars

Recipe:

Mash one banana (riper is better) in a mixing bowl, with a fork
Mix in a whole egg to get a paste

Throw in your dry ingredients:
2 mugs of oats
1 mug of mixed raisins, nuts or seeds
½ mug of desiccated coconut

Continue reading