bcapsGet more juice in your tank without burdening the load with these energy-yielding foods

POWER PLATES

Exercise and rest go hand-in-hand when it comes to getting the physique you want. But it's a tricky balancing act – too little here or too much there and you'll find yourself plateauing.

"When you rest, your muscles and mind have time to rejuvenate so that you can give your next workout 100% intensity," says nutritionist Freddy Brown, who has worked with the England rugby team.

"The meals for recovery days not only give you the energy you need to improve your stamina, but also boost the speed at which you overcome the stresses of the week's workouts."

Ready your knife and fork because they're about to give you more staying power to enjoy your well-earned rest, guilt-and pain-free.

BEETROOT, CABBAGE AND PRAWN SALAD

• 250g cherry tomatoes, halved
• 200g red cabbage, finely shredded
• 1 beetroot
• 100g goats cheese
• 100g cooked prawns
• Handful of black olives
• Handful of parsley, chopped
• Splash of olive oil

What to do Lightly fry the cabbage , tomatoes and beetroot in the olive oil for 5 minutes, then set them aside in a bowl. After about 10 minutes cooling time throw all the rest of the ingredients into the bowl with your fried veg and mix it all up. Makes 2servings.

What 's in it for you? “Beetroot gives you more energy to train while being rich in the antioxidants that mop up the free radical damage caused by exercise “, says Brown.

PER SERVING
Calories : 489
Protein : 24g
Carbs : 41g
Fat: 13g

BEAN SALADbs

• ½ tin of chickpeas
• 1/2  tin of red kidney beans
• Handful of sweetcorn
• 1large tomato, chopped
• 1/2 red onion, chopped
• lime juice
• 1 tsp honey
• l tbsp soy sauce
• 2 tsp chilli powder
• 1clove of garlic
• Black pepper

What to do Put all the ingredients into a big bowl, mix them up and then serve it. Easy! Makes 2 servings.

What’s  in it for you? “The beans and chickpeas are rich in protein and fibre so they'll drip feed your  muscles with the nutrients needed 10 recover after a hard training session," says Brown.

PER SERVING
Calories: 376
Protein: 37g
Carbs: 27g
Fat: 15g

LAMB KEBABSlk

• 1tbsp each of  ketchup, lemon juice, honey and soy sauce mixed up with a clove of garlic
• 150g lamb, cubed
• 1onion,chopped
• 1 courgette
• 1 red pepper, cubed
• 150g of brown rice
• 150g of lentils

What to do Skewer the meat and veg and marinate in the sauce. Cook the rice and lentils. Grill the skewers for 5 mins. Serve with rice and lentils. Serves 2.

What's in it for you? "Lamb is rich in B vitamins that 'll give you slow• release energy, “- says Brown. "The rice and lentils are rich in fibre, which aids digestion.”

PER SERVING
Calories : 449
Protein : 36g
Carbs : 38g
Fat: 4g

CHICKEN SALAD ON OATCAKEScsoo

• 1 chicken breast
• 4 oatcakes
• 1 celery stick, chopped
• 4 handfuls of watercress
• 2 oranges, peeled and chopped
• l00g parsley

What  to do Grill the chicken breasts and place them on the oatcakes. Dress it with the rest of the ingredients and dig in before training. Makes 1serving.

What’s in it for you? "The celery, watercress and parsley support cardio respiratory function by providing your body with masses of iron, in turn giving you more energy so that when you next train you can do so for longer, “ says Brown.

PER SERVING
Calories: 278
Protein: 29g
Carbs: 14g
Fat: 8g