It is highly recommended that athletes consume a snack high in carbohydrate 1 hour to 30 minutes prior to training/competition, as well as asap following intense exertion. Carbohydrate, broken down in the body into glucose, receives a vast volume of attention within sport nutrition research due to its invaluable impact on sporting performance and recovery. Glucose is stored as glycogen in the muscles and liver. Our body can only store a limited amount of glycogen within the body and so stores can be severely influenced by food and fluid intake, as well as each exercise session. Glucose is the prominent fuel source for the brain, muscular actions and the central nervous system and so glycogen stores must be replenished following exercise.
Oats are a fantastic form of complex carbohydrates, assisting with the sustaining of energy levels throughout exertion. They also contain glutamine, an amino acid, that helps to promote beneficial immune responses following exercise. Glutamine is also involved in aiding muscle fibre repair. Beta glucan is a dietary fibre found in oats. This soluble fibre has anti-inflammatory properties, which is linked to enhance recovery from training/competition. This type of fibre also has many health benefits such as lowering low density lipoprotein cholesterol and reducing the risk of upper respiratory tract infections. During high intensity exertion, the immune system is temporarily weakened and so athletes can be more susceptible to upper respiratory tract infections.
Ginger is known for being one of the most health benefiting spices on Earth. There is limited research on the ergogenic effects of ginger in athletes, however, ginger consumption has been associated with anti-inflammatory properties, reduced muscle soreness and enhanced recovery. Furthermore, there has been links between ginger consumption and metabolic flexibility, increased post workout appetite and brain function. It is recommended to consume no more than 4g of ginger per day, however, this powerful antioxidant contributes to enhanced immune system. Bodagh et al., (2018) also suggested that enzymes within ginger help to break up gases that build up in the intestinal tract during digestion, therefore, enhancing the digestion process.
Abdel-salam, F. F., Ibrahim, R. M., Ali, M. I., (2022). Formulation and Evaluation of High Energy-protein Bars as a Nutritional Supplement for Sports Athletics. American Journal of Food Science and Technology, 10(1), p.53-65.
Askari, G., Aghajani, M., Salehi, M., Najafgholizadeh, A., Keshavarzpour, Z., Fadel, A., Venkatakrishnan, K., Salehi-sahlabadi, A., Hadi, A. and Pourmasoumi, M., 2020. The effects of ginger supplementation on biomarkers of inflammation and oxidative stress in adults: A systematic review and meta-analysis of randomized controlled trials. Journal of Herbal Medicine, 22, p.100364.
Bodagh, M. N., Maleki, I. and Hekmatdoost, A., (2018). Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food Science and Nutrition, 7(1), p.96-108.
Cheshier, B.C. and Jacobson, B.H., 2021. The effectiveness of natural supplements on prevention and treatment of delayed onset muscle soreness and markers of muscle damage: a review of literature. AUC KINANTHROPOLOGICA, 57(1), pp.26-50.
Hattori, S., Omi, N., Yang, Z., Nakamura, M. and Ikemoto, M., 2021. Effect of ginger extract ingestion on skeletal muscle glycogen contents and endurance exercise in male rats. Physical Activity and Nutrition, 25(2), p.15.
Thomas, D.T., Erdman, K.A. and Burke, L.M., (2016). Nutrition and athletic performance. Med. Sci. Sports Exerc, 48, pp.543-568.
Wilson, P.B., 2015. Ginger (Zingiber officinale) as an analgesic and ergogenic aid in sport: a systemic review. The Journal of Strength & Conditioning Research, 29(10), pp.2980-2995
Wang, Y., Yu, H., Zhang Z., Feng, Q., Li, A., Li, R. Chu, D. and Ma, Y., (2017). Evaluation of daily ginger consumption for the prevention of chronic diseases in adults: A cross-sectional study. Nutrition, 36, p.79-84
Ingredients for 10 Energy Bites (~25p per ball)
150g raisins
100g oats
85g honey
1tsp ginger
20g chia seeds
Method
Blend the 150g raisins.
Add the oats, blended raisins and honey to a mixing bowl and stir.
Add the chia seeds and mix again.
Place the mixture in the fridge for 45 minutes to set.
After 45 mins use your hands to roll the mixture into 10 small balls.
Enjoy 2 energy bites as a pre-training snack or as part of a post-training snack.
Nutritional Information per ball
153 calories
28g carbohydrate
2g protein
4g fat
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