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Legumes are a great source of vitamins and minerals, including B vitamins, iron, calcium and zinc as well being high in protein and dietary fibre.
For a real quick meal, try my “raid the fridge & pantry legume special.

1.Lightly frying a couple of thinly sliced leaks, add mushroom, zuccinni and pumpkin.
2.Add in some spices, ground pepper, maybe some curry, a bay leaf
3.Create a swimming pool for the legumes, about 5 cm of water above the existing vegies
4.Add in some beans
5.Bring to boil
6.Simmer for 30-45 minutes
7.Enjoy
Cost: 2 coffees if buying food from the market

Tip: Remember not to be a greedy guts and eat to the point of feeling satisfied not trying to pop the buttons on your pants

One word here, moderation:)))
It’s ok to indulge every now & then but every day can be excessive.

At recent advertisement with Nathen Deakes was endorsing how a childhood post competition meal has continued into his professional career.
From the AIS website, they recommend the immediate intake of carbohydrate (CHO) of 1g/kg Body Mass each two hours.

While there is no definitive numbers on post exercise CHO consumption, various studies also site consuming 100-200 grams to replenish glycogen storage levels.

Post exercise nutrition is especially the most important to:
-refuelling the muscles and liver of their expended energy;
-replacing the fluid and electrolytes lost in sweat;
-allowing the immune system to handle the damage and destruction caused by the exercise bout; and
-manufacturing new proteins, red blood cells and other cellular components.
So at a guessimate nathen may weigh between 60-70kgs so with a Big Mac containing 45grams of CHO, will 2- 5 Big Macs be on the menu? Add in 20 grams of Saturated fat, is this elite athlete nutrition?