Many athletes train a significant amount of time during the week. But I have a hunch that the last 20 minutes of a work out, or even the entire duration of a workout, is spent thinking about what to eat once your done training. The thought process for me starts healthy. A lovely piece of turkey and salad that you left in the fridge is quickly turned into a flavour exploding stir fry or curry. My brain tends to start this way also, but turkey and salad tends to be seen as protein and carbs. Then without knowing where the time has gone, I’m making fish and chips
Ever since the moment my auntie gave me a chocolate button at 2 months old, I have had a sweet tooth. And I thank my auntie for that. Yet, when in training staying away from sugar at dessert time is a tough thing to do. Hello Greek Yogurt…
1. Greek yogurt was originally made in Greece, clearly…Made from milk, it goes through a process that reduces the excess fluid which gives Greek yogurt its stiff texture.
2. Due the processes used, Greek yogurt tends to be lower in lactose and carbohydrates, but manages to hold on to a good level of protein.
3. Greek yogurt is not only good to use as a dessert with berries and nuts, it is able to hold its texture in hot dishes without curdling and ruining your food.
4. In terms of vitamins Greek yogurt offers a good level of vitamin D. For those of us like to train, vitamin D has a positive effect on the structure and function of skeletal muscle, especially in older athletes as they are more susceptible to muscle degeneration. (Hamilton, 2011: Asian Journal of Sports Medicine)
5. The most common use of this think yogurt is in the making or tzatziki, which is a greek dip or sauce used in many Greek dishes. It is easy to make yourself.
6. Unfortunately the supermarkets will store a range of Greek yogurt varieties. Steer clear of the not as healthy Greek ‘style’ yogurts. These may not use the same processes or milk types that produce the high vitamin D and protein, and the low lactose carbohydrate, yogurt we love so much.
7. You can get yourself 10.3g of protein and only 4g of carbs in a 100g serving of Greek yogurt
8. Greek yogurt is highly recommended for those who are pregnant, simply because of the nutrition one can get from it.
9. Many curry’s or moroccan dishes require the use of natural yogurt, even a number of Italian dishes like to add a bit of ricotta or creamed cheese. STOP! There is nothing wrong with a bit of experimenting in the kitchen using Greek yogurt.
10. Dessert recipe…get yourself your desired dollop of Greek yogurt in a bowl (don’t be too greedy), and add a teaspoon of Nutella. Miss this in well and then add some chopped nuts and sliced banana. Nutella is nutritionally sound and is packed with the good fats that we require. Plus with its powerful hazelnutty flavour, you don’t need too much of it in this dessert dish. Which means the jar of Nutella can last a bit longer. Everyones a winner!!!
There are a few different types of good greek yogurt brands out there. Supermarkets may well do their own version. For me however, I prefer the ‘Fage Total 0%’ Greek yogurt.
If you try one thing in the off-season, it should be Greek yogurt