Recipes
The AIS Department of Sports Nutrition and Nestlé are committed to providing AIS athletes and other active people with nutritious, tasty recipes that can be prepared by anyone with a busy lifestyle. With the help of our athletes, we have prepared three cookbooks.
Survival cookbooks can be purchased from Nestle.
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Our books can also be purchased on-line and from most book shops. Visit our Resources section to order our books.
Key to the Recipes
The following information is provided about each recipe:
- ENERGY VALUE
although people think of energy as "get up and go", in fact it is simply the kilojoule or calorie content of the food - CARBOHYDRATE CONTENT
provided as grams (g) per serve - FAT CONTENT
provided as grams (g) per serve - PROTEIN CONTENT
provided as grams (g) per serve - Special comments ~ may note content of fibre, iron, calcium, vitamin C or zinc.
In Survival Around the World we have tried to better cater for our athletes with lower fuel needs. Where possible, we have indicated how to vary the quantity of certain ingredients. We have also suggested how to vary the number of serves provided by each meal to cater for athletes with high and lower fuel needs.
Medals Scheme
Our system of medals helps you analyse the nutrient content of a meal and whether or not it is likely to help you meet your nutrition goals. The medals take into account the overall picture of a winning diet, and the role each recipe is likely to play.
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Gold | A Real Winner |
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Silver | Nearly There |
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Bronze | Needs A Little Work |
Other Symbols
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Good for freezing |
This symbol means that the recipe is suitable for freezing. Freeze the whole amount in an airtight container, or better still divide into single serves which can be quickly thawed and heated when required. Most meals can be left in the freezer for up to 2-3 months.
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Craig Calder