AIS Sports Nutrition

Beetroot dip

400g can beetroot balls, drained
1 tsp minced garlic
1 tsp ground coriander
2 tsp ground cumin
2 tsp lemon juice
200g PETERS FARM Natural
No Fat Set Yogurt

Combine beetroot, garlic, coriander, cumin, lemon juice and yogurt. Process until roughly chopped. Refrigerate until required.

 

ANALYSIS  
High Fuel
4
Low Fuel
6
Energy (kJ)
307 
205 
Protein (g)
3
Fat (g)
<1 
<1
Carbohydrate (g)
12
8

Serves: 4-6

Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size

Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size 

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