Why this yummy mango parfait makes the best fuel!

Why this yummy mango parfait makes the perfect fuel!

Make the most of mangoes while they are still in season this summer! Mangoes make such a great nutrient rich source of natural carbs for fuel pre-training. They are also good for recovery to replenish your energy. ☀️👊🏼💪🏼Try my delicious and healthy mango parfait recipe. 

Why this yummy mango parfait makes the perfect fuel!

Why is this Mango Parfait good for fuel?

  • Mangoes are a natural source of carbohydrate to provide energy for exercise (11.6g carbohydrate per 100g of mango). They are also nutrient rich with over 20 different vitamins and minerals. They are a good source of calcium for strong bones and particularly high in vitamin A and vitamin C.1
  • Chia seeds are a gluten free whole grain packed with protein, fibre, Omega-3 and many micronutrients, including calcium, magnesium, phosphorus which are essential for bone strength to support the active. They have also been shown to be successful as a nutrient dense way to carb load for athletes for enhancing sports performance in events lasting more than 90 minutes. 2
  • Coconut Milk is a rich source of medium chain triglycerides (MCTs) 3 that are more efficiently converted into fuel than longer chain triglycerides (LCT) 4 5 6 Coconut milk is also a rich source of other nutrients, particularly manganese. Manganese is an essential nutrient to help the body convert protein and fat to energy, help keep bones strong, and boost the immune system.
  • Bananas are a great source of carbohydrates for fuel. Two medium to large bananas provides around 50g of nutrient-dense carbohydrates. 7 They are also made up of 75% water which is great for hydration and contain minimal fat. 8
  • Coconut water provides comparable quality of hydration for training without the high sugar content of many sports drinks 9 with added athlete benefits of sodium, magnesium, calcium and potassium10.

 

Mango Parfait Recipe

Ingredients

  • 1 mango
  • 2 tablespoons chia seeds
  • ½ cup coconut milk
  • 1 frozen banana
  • Coconut water as needed

Method

  1. Firstly, mix 2 tablespoons of chia seeds with the coconut milk in a glass and pop in the fridge overnight.
  2. Then blend 1 frozen banana and half the mango. Add coconut water to loosen the mixture as needed.
  3. Next, take the chia pudding out of the fridge and layer with the mango nicecream.
  4. Then, cut up the other half of the mango, with some pieces sliced thinly and some diced.
  5. Finally, top the nicecream layer with the fresh mango.

So simple but yummy! Enjoy!

You can find other delicious and healthy recipes here.

Show 10 footnotes

  1. Australian Mangoes http://mangoes.net.au/nutrition/
  2. Illian TG1, Casey JC, Bishop PA.Omega 3 Chia seed loading as a means of carbohydrate loading.2011 Jan;25(1):61-5. doi: 10.1519/JSC.0b013e3181fef85c.
  3. USDA National Nutrient Database for Standard Reference Release 28.
  4. Raucoules M, Ichaï C, Sowka P, “Energy substrates in parenteral nutrition”, Grimaud D., Ann Fr Anesth Reanim. 1991;10(6):565-79.
  5. Babayan VK. “Medium chain triglycerides and structured lipids.” Lipids. 1987 Jun;22(6):417-20. PMID:3112486
  6. Naohisa NOSAKA et al, “Effect of ingestion of medium-chain triacylglycerols on moderate- and high-intensity exercise in recreational athletes.” 2009 Apr;55(2):120-5.
  7. Australian Institute of Sport (AIS) Sports Nutrition, last updated Feb 2014 “Carbohydrate – The Facts”.
  8. USDA National Nutrient Database for Standard Reference Release 28
  9. Kalman DS et al 2012 Jan “Comparison of coconut water and a carbohydrate-electrolyte sports drink on measures of hydration and physical performance in exercise-trained men” PMID:22257640
  10. USDA National Nutrient Database for Standard Reference Release 28

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