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- Overview- Useful resources- Cooking activity

CONTENTS

Eat like an athlete!

Session 2THE POWER OF PROTEIN

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Eat like an athlete!

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Suggested session time frame:1 hour - 20 mins theory, 30 mins cooking, 10 mins clear up.

Materials?

Have they understood the session?

Split into groups of four – ask each group to think of 4 protein-rich snacks (5 mins).

Cooking Activity?

• Protein for sports performance • Combining carbohydrates and

protein for sustained energy/sports performance

• Identify top sources of protein

1. Use resources on page 4.

2. Make chickpea falafel. Discuss why these are healthy and how they would fuel physical activity (30 mins).

For the theory: A variety of sources of protein: eggs, milk, yoghurt, chicken, dried beans, baked beans, peanut butter, for instance.

For the cooking activity: ingredients and equipment as listed in the recipe link below.

Suggested session activities?

Session 2 THE POWER OF PROTEIN

The big picture?

Having learned about carbohydrates in session 1, the goal of this session is to provide an in-depth knowledge of PROTEIN. What is protein? Why does the body needs it? Practical uses to fuel physical activity and how to cook with protein?

Session objectives? To understand:

• What is protein and why does the body need it?

• Protein for growth, development, energy, hormones

• For lunch or pre-match fuel

• For sustained energy, concentration and focus

• For a good balance of carbs, protein, good fat, vitamins & minerals

Cooking with protein: Healthy Chickpea Falafel

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Eat like an athlete!

Session 2 USEFUL RESOURCES

Why do we need protein? Young people who are still growing need protein...

Protein supplements and commercial protein drinks often contain high levels of sugar and additives. The more heavy-duty supplements such as creatine need to be used accurately and most certainly under professional guidance. Creatine builds muscle by dragging water into the cells which stimulate protein synthesis. Improper use of this can lead to dehydration, water retention, cramping, and kidney and muscle damage.

It is worth noting that the body can only absorb a certain amount of protein in any one sitting (about 4 grams per kg of body weight). It is not possible to build up stores of protein in the way that you can with carbohydrate; the body simply does not store it.

If you overload on protein the excess will be excreted, putting an extra strain on the kidneys, or converted into fat rather than help build muscle. A child who wishes to gain muscle mass will need a good intake of protein each day of around 1.2 to 1.4 grams per kilo of body weight but this will need to be combined with a well-designed and sensible resistance training programme.

Protein for muscle mass

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Young people wishing to gain muscle mass for their sport will need:• Calories in the form of carbohydrate,

protein and fat to provide the energy required for daily training/matches, PLUS

• Additional calories to build muscle

Protein-rich snacks between meals can help build muscle; for instance...• Greek yoghurt with honey

• Boiled eggs and toast

• Peanut butter, cheese sandwiches or chicken sandwich.

Protein for sports performance Active people will need slightly more protein than less active people.

• Protein taken in combination with quickly digestible carbohydrate before and during exercise will reduce muscle damage and delay loss of muscle strength.

• Protein consumed immediately after exercise will promote muscle recovery, growth and repair.

• For the health and development of body tissues such as muscles, bones and red blood cells

• For making hormones and enzymes

• For the immune system

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Eat like an athlete!Session 2 USEFUL RESOURCES

Carbohydrate and protein combination:

Protein for vegetarians:

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Fuel your best!Protein consumed with carbohydrate will slow down the release of sugars into the bloodstream. Poached eggs on toast, cereal with milk or yoghurt, apple and cheese, peanut butter sandwiches, banana ‘egg-white’ milkshake, spaghetti Bolognese are all good protein/carb combinations.

Lentils and pulses contain plant versions of iron. This is less easily absorbed, so eat vitamin C; tomatoes, green vegetables, for instance - or drink fruit juice with these foods as this will help the body absorb the iron.

Young vegetarian athletes can increase their protein intake by eating nuts and seeds. Eat as snacks, or sprinkle them onto iron-fortified breakfast cereals, salads or couscous. Pulses (lentils and beans) also contain protein, so add pulses to soups and stews.

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Eat like an athlete!Session 2 USEFUL RESOURCES: 10 TEN PROTEINS

Lean meat or poultry1

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Helps you grow!

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Fish or shellfish

Eggs

Milk and yogurt

Cheese

Quorn

Pulses or beans, such as lentils, baked beans, soya or soya bean curd (tofu) make great alternatives for vegetarians

Nuts, seeds & chickpeas

Peanut butter

Grains such as wheat (found in cereals, pasta and bread), rice and maize also provide some protein

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TOP 10 PROTEINS

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Eat like an athlete!

Session 2 COOKING ACTIVITY: FALAFEL PITTAS

1. Split into groups

2. Read the recipe thoroughly together

3. Go through the ‘healthy eating’ points

This recipe has a good balance of carbs, protein and fat and will help sustain energy levels and concentration. It’s good to eat for a healthy lunch or supper, or after sport to help muscles recover:

1. Falafel – chickpeas & tahini packed with protein and healthy fats.

2. Garlic and spices - are very healthy, also good to eat after exercise as they provide anti-inflammatory properties

3. Vitamin C from lemon juice– stuff your pitta with different coloured salads for even more vitamins and minerals 5

COOKING ACTIVITIES

Safety and hygiene guidelines (Please repeat this before all cooking activities) Before beginning any cooking activity, please ensure that all participants are aware of the importance of hygiene in food preparation. Here are some important rules to consider when discussing hygiene in food preparation:

• Take any jewellery off. • Tie your hair back.

• Wash your hands.

• Place a plaster over any cuts.

• Clean the table.

• Wear an apron and clean the front of the apron.

• Use separate chopping boards, plates and utensils for chopping meat, poultry and fresh produce (fruit and vegetables) and always wash these thoroughly after use.

• Wash your hands thoroughly after handling raw meat and fish.

• If you cough or sneeze make sure you wash your hands once again.

• Always wash and dry all equipment, clear up and wipe all surfaces after cooking activity.

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Eat like an athlete!

Session 2 COOKING ACTIVITY: CHICKPEAD FALAFEL

Chickpea Falafel

Serves 2Prep time – 10 minutes + 30 minutes in fridge/Cook time – 10 minutes

Ingredients:

• 280g tinned chickpeas, drained• juice of ½ a lemon• 2 cloves of garlic peeled and

chopped• 1 tsp ground cumin• 1 tsp ground coriander• ½ tsp cayenne pepper• 1 fresh green chilli, deseeded and

finely chopped• 1 dessertspoon tahini (optional)• 1 tsp salt• 50g plain flour• 1 tsp baking powder• 2 tbsp fresh parsley, chopped• 1 tbsp fresh mint, chopped• rapeseed oil for frying

Method:

1. Mix together the chickpeas with the lemon juice, garlic, cumin, coriander, cayenne, fresh chilli, tahini and salt and puree with a food processor or hand-held blender.

2. Add the flour, the baking powder and the chopped herbs and mix together.

3. Roll the mixture into little balls the size of a walnut (about 3cm in diameter) and let them set in the fridge for 30 minutes.

4. Heat some oil in a non-stick frying pan to fry the falafel – you need quite a lot of oil, to cover the pan by ½cm in depth. When the oil is nice and hot, place the balls into the oil, push them gently down with a spoon to form little patties. Fry them gently for about 4 minutes on each side, so that they form a golden crust.You may need to do this in batches. Remove and place on a piece of kitchen paper to eliminate any excess oil.

5. Serve the falafel with a yoghurt or a tahini sauce, some lemon wedges and, if you like, a herby salad.

This is a delicious and healthy low-G.I. snack or light meal. I love to eat falafel for lunch or as a light supper, perhaps followed by a bowl of soup. They have been a staple in the Middle Eastern diet for centuries and are either eaten on their own, as part of a mezze or tucked into pitta bread with salad, tomatoes and usually tahini or yoghurt sauce (see Go Faster Food for Your Active Family Book).

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Protein!

- Kate

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