PERFORMANCE NUTRITION
BT PARALYMPIC TRIALS, LONDON
MARCH 3RD – 9TH 2012
Felicity Willis Performance Nutritionist (British Disability Swimming) | English Institute of Sport Sportcity, Gate 13, Rowsley Street, Manchester, M11 3FF Mobile: 07766 028776 | Email: [email protected]
The following is a guide to aid your preparation and optimise your performance in London.
Prepare early Order sports drinks and recovery drinks in adequate amounts for your duration of the stay.
Put a schedule into place now for your meal and snacking routine together with racing and training times, just as you do a race plan. Know where you will eat your meals.
Be prepared for every eventuality, such as being held up in drug testing. Have adequate snacks and drinks throughout the day in case and extras in case of unforeseeable delays.
There will be food and beverages available at the venue however, do not rely on this – bring your own. Purchase snacks prior to departure for London:
Oat so simple pots, nuts, dried fruit, UHT yazoos, tinned corn, snack a jacks, custard and rice pudding (non chilled) are great non perishables to take with you. Fresh fruit and bread based snacks can be purchased once arrived.
Bite me! Quick sports meals form Pro athlete supplementation are healthy meals ready in 8 minutes and requiring only boiling water. They can be found at: http://www.pasonline.co.uk/products/index.aspx?prid=38
Pre order lunch and dinner meals at your hotel or when eating out.
Order food online to be delivered at the local supermarket to save time and energy on arrival.
Download the Westfield Application for your phone or tablet to assist with restaurant location and information.
Opening times Westfield:
World Food Court
Mon 10am - 9pm Fri 10am - 10pm Tues 10am - 9pm Sat 9am - 10pm Wed 10am - 9pm Sun 12pm - 6pm Thurs 10am - 10pm
Restaurants
Mon 10am - 12am Fri 10am - 12am Tues 10am - 12am Sat 10am - 12am Wed 10am - 12am Sun 11am - 11pm Thurs 10am - 12am
Supermarkets
http://maps.google.co.uk/maps?sourceid=navclient&ie=UTF- 8&rlz=1T4SKPT_enGB398GB399&q=E15+1BN++supermarkets+
Sainsburys Super Stall: 38 – 40 The Mall, The Straford Centre E151XE
OPENING TIMES: Monday – Friday 0600 – 2200 Saturday 0700 – 2200 Sunday 1100 – 1700.
Services : Click & Collect Online Service, Bakery , ATM. http://www.sainsburys.co.uk/sol/storelocator/storelocator_detail_view.jsp?storeId=2& bmForm=store_details
Morrisons, The Grove, Stratford E151EN
OPENING TIMES: Monday – Saturday: 0700 – 2200 Sunday 1100 – 1700
Services: Cafe, bakery, ATM. Cafe Menu: http://www.morrisons.co.uk/Global/Images/MM333276_572376_Cafe_English_MenuV 2.pdf
Suitable choices: Jacket potato with chilli, tuna or beans Prawn or ham salad Beans or scrambled eggs on toast.
Tescos
Leytonstone Road Express 99-105 Leytonstone Road, Leytonstone E151JA
Services: Direct collection http://www.tesco.com/storelocator/?bID=5949
Stratford Express 120 Romford Rd, London E15 4EH http://www.tesco.com/storelocator/?bID=6212
OPENING TIMES: Monday – Sunday: 0600 – 2300
Restaurants The following is a list of the better choices of eating venues at Westfield and ideas of Gold Medal performance meals available.
Boost Juice Bars Smoothies & juices First floor http://www.boostjuicebars.co.uk/#/home/bar-menu/ Gold Medal Choice: low fat berry based smoothie.
Eat Sandwiches, wraps, soups, salads, drinks and breakfast. Lower Ground Floor http://www.eat.co.uk/pages/food.html
Gold Medal choices: Sandwiches: beef, caramelised onion & horseradish, chicken salad, crayfish, lemon & rocket, ham and pickle, simple skipjack tuna mayonnaise and cucumber, smoked Scottish salmon & soft cheese, turkey & cranberry, hummus, avocado & harissa, simple cheese salad. Tuna and cucumber baguette. Moroccan falafel or Mexican chicken wrap.
Other: Chicken and garden vegetable, Mexican chicken chilli, Texan chilli con carne soup. Fish sushi. Spicy chicken or crayfish noodle salad, tandoori chicken, mango & rice, porridge with fruit and bircher muesli.
Giraffe Fresh cuisine from around the world Second Floor http://girafferestaurants.s3.amazonaws.com/menus/1326972812_classic_menu_pack.p df Gold Medal Choices: Simply grilled salmon, sushi rice salad with grilled yakitori chicken
Jamie’s Italian Italian Ground Floor http://www.jamieoliver.com/italian/pdf/ji_menu_autumn_09_2011_015_PRINT.pdf
Gold Medal Choices: Prawn Linguine, Seaside Risotto, Crab & Squid Ink Risotto, Sirlion Steak, Grilled Chicken.
M&S Cafe Selection of sandwiches, soups and hot food Ground Floor Nutrition Information: http://health.marksandspencer.com/uploads/pdfs/cafe_nutrition.pdf Gold Medal Choices: Count on Us sandwiches, King Prawn or salmon salad, jacket with beans, Fuller for longer & count on us hot meal selection.
Pasta Remoli Fresh made pasta with a selection of meat and vegetable sauces Lower Ground Floor http://www.pastaremoli.co.uk/take_away.html Gold Medal Choices: Tagliatelle Bolognese, maccheroncini tomato, basil & mozzarella, gnocci pesto. *Can place lunch order online before 11am for pick up between 12:00 and 14:00.
Pho Vietnamese soups and stir fries First Floor http://www.phocafe.co.uk/files/menus/eatin_stratford.pdf Gold Medal Choices: Pho noodle soup with steak, steak & garlic, roast beef, chicken, prawns or tofu.
Pret A Manger Sandwiches, soups, breakfasts and snacks. First Floor http://www.pret.com/menu/ Gold Medal Choices: Sandwiches: Scottish smoked salmon & soft cheese bloomer, Wiltshire-cured ham & prêt pickle on granary, King prawn cocktail, red pepper tapenade & soft cheese, wild crayfish & rocket. Other: chicken raita salad wrap, breakfast baguettes, sweet chilli & prawn salad wrap,
Beef, ale & barley soup, sushi, bento box, chicken & bean soup.
Rosa’s Modern Thai First Floor http://rosaslondon.com/wp-content/uploads/2011/01/Rosas-Universal-dinner-menu- 10.12.21.pdf Gold Medal Choices: Salads: PLah Ta Lae, Som Tam, Laab Gai, Gai Pad Cashew Nuts, Nuar Nam Man Hoy, Goong Pad Noh Mai, Goong Yang, Pla Yang, Chicken Pad See Ewe, Goong Pad Tua, Pad Pak and Broccoli Nam Mun Hoy.
Spud U Like Baked Potatoes Lower ground level http://www.spudulike.co.uk/food/index.htm Gold Medal Choices: Baked beans, chilli con carne and cottage cheese.
Strada Italian Pasta & Pizza Restaurant Second floor http://tragusgroup.s3.amazonaws.com/strada/pdfmenus/4eb0188b1fe21_core%20c.pd f Gold Medal Choices: Risotto frutti di mare, spaghetti ragu, linguine pescatora, tagliolini nero granchio, rigatoni siciliana, pizzetta vegetable and pizzetta pollo.
The Real Greek Ground Floor Take Away Menu: http://www.therealgreek.com/download/pdf/Takeaway_menu.pdf Nutritional Information: http://www.therealgreek.com/download/pdf/TRG%20Nutritional%20Information.pdf Take Away Menu Nutrition Information: http://www.therealgreek.com/download/pdf/TRG%20Nutritional%20Information.pdf Gold Medal Choices: grilled asparagus, chicken skewer, halloumi and vegetable skewer, tiger prawns with garlic & chilli skewer, chicken souvlaki, cos, watermelon or tabouleh salad, green bean or chickpea cold meze.
Tortilla Mexican Grill First Floor Can order online http://tortilla.co.uk/ Gold Medal Choices: Burrito, fajita, naked burrito or salad with grilled chicken, steak or vegetarian, no cheese or sour cream.
Tossed: the healthier eating place First Floor http://www.tosseduk.com/downloads/tossed_menu.pdf Nutritional Information: http://www.tosseduk.com/downloads/Nutritional.pdf Gold Medal Choices: Any of the available bases, chicken breast, crayfish, falafel, tuna or turkey, free range egg, vegetables, low fat sweet chilli and balsamic vinegar.
Umai Lower ground floor http://www.umaifactory.com/menus Gold Medal Choices: sushi and sashimi, edamame, salad, teriyaki salmon bento and noodles.
Wagamamas Second Floor http://wagamama.com/asset/gb/files/location/menus/1319010633_6295%20wuk%20 main%20win111%20online.pdf Gold Medal Choices: wagamama ramen, seafood ramen, teriyaki chicken donburi, yaki soba, yasai yaki soba, yaki udon, amai udon, ginger chicken udon, teriyaki soba, chicken tama rice, cha han, ginger beef or chicken salad.
Wahaca Ground Floor http://www.wahaca.co.uk/html/ASSETS/Downloads/Wahaca_menu.pdf Gold Medal Choices: chicken mole, grilled steak or winter vegetable taco (easy on the cheese), herring or black bean tostadas (easy on cheese), spicy slaw or green salad fish a la pimiento, british steak, grilled chicken, Sonora or winter fuerza salad, steak, chicken or winter vegetable burrito (easy on crema and totopos).
Yo Sushi First Floor http://www.yosushi.com/static/downloads/menus/RestaurantMenu111011web.pdf Gold Medal Choices: Spicy seafood udon, chicken yaki soba, chicken or salmon teriyaki, edamame and salads.
Zumo Juice Bar Ground Floor http://www.zumobars.com/things-we-make Gold medal choices: smoothie range.