Get the most from your roast

For the ultimate Sunday indulgence that won’t affect your game, follow FFT’s simple formula: meat, carbs, two sides and any three veg. Just mix and match as you see fit

Vegetables (Pick 3)

Nutritional value
Rich in vitamins A and C, they boost the immune system.
How to make Scrub, clean, top and tail. Chop into batons, boil 5-7 mins.
Calories 41 per 100g

Nutritional value Full of fibre, they keep beer bellies at bay by slowing down digestion, keeping you fuller for longer.
How to make Boil for 2-3 mins in water.
Calories 81 per 100g

More after the break

Nutritional value Full of glutamic acid, which lowers blood pressure.
How to make Trim stem ends and leaves. Cut into small florets. Rinse and boil/steam for 3-6 mins.
Calories 34 per 100g

Nutritional value Contains IC3, an anti-inflammatory that aids recovery.
How to make Cut off leaves and divide into individual florets. Wash, then boil for 5-10 mins.
Calories 25 per 100g

Nutritional value The  vitamin C helps to get you through gruelling games.
How to make Chop off the root, peel, then slice into chunks. Boil for 15 mins.
Calories 38 per 100g

Nutritional value Rich in vitamins A, B and K, which aid muscle growth and energy production.
How to make Scrub clean and chop into chunks. Boil for 15-20 minutes.
Calories 75 per 100g

Runner beans
Nutritional value The magnesium helps cells in your body generate energy.
How to make Make an incision from top to bottom before boiling. They must still be firm when bitten.
Calories 31 per 100g

Nutritional value With 3.9g of fibre per 100g, sprouts promote a healthy digestive system so you don’t feel bloated.
How to make Boil with some salt for 5-10 mins.
Calories 43 per 100g

Meat (Pick 1)

Nutritional value In case you hadn’t heard, this bird is full of protein – essential for helping your weary legs recover after 90 minutes. 
How to make Pre-heat oven to 200°C/gas 6 and cook for 1 hour 20 mins.
Calories 553 per serving (1.6kg chicken)

Nutritional value Saturated fat found in beef is essential to maximising male testosterone levels, which aids muscle development and strength.
How to make Pre-heat oven to 200°C/gas 6 and cook for 1 hour.
Calories 860 per serving (1.5kg of beef)

Leg of lamb
Nutritional value Rich in healthy fats and iron, lamb supports optimal muscle function and delivery of nutrients to the blood.
How to make Pre-heat oven to 200ºC/gas 6 and cook for 1 hour 15 mins.
Calories 670 per serving (2kg leg of lamb)

Carbs (Pick 1)

Sweet potato mash
Nutritional value Full of the antioxidant beta-carotene, which will help iron out any post-match stiffness.
How to make Peel potatoes and boil until tender, then mash with 55g butter. Add additional spices and herbs to taste.
Calories 135 per 900g serving

New potatoes
Nutritional value A lean source of micro-nutrients, phosphorus and magnesium – the perfect remedy for tired muscles.
How to make Rinse and boil potatoes in a pan of lightly salted water for 10 minutes.
Calories 135 per 180g

Roast potatoes
Nutritional value White spuds are jacked with vitamin B – this aids the extraction of energy from the rest of the chow on your plate.
How to make Peel the potatoes and cut into large chunks. Put in a roasting tin and cook on 220C/gas 7 for 1 hour in goose fat.
Calories 149 calories per 100g

Sides (Pick 2)

Keep it healthy Sorry, meat lovers, you need to opt for sage and onion stuffing – avoid the sausage meat variety.
Nutritional value Onions boost your immune system to rally your defence against illness.
Calories 45 per 40g

Keep it healthy Put the juices and the fat from the meat you’ve been roasting into a jug. Leave to stand for a few minutes so the fat rises to the surface. Discard the fat.
Nutritional value It helps replace the sodium lost during 90 minutes of sweating. 
Calories 79 per 100g

Yorkshire pudding
Keep it healthy Stick to three simple ingredients – flour, eggs and milk – otherwise the calorie count will creep up.
Nutritional value Eggs should help you pick out the pass no one else saw. They contain anti-oxidants such as lutein and zeaxanthin that have been linked to improving your vision.
Calories 54 per pudding

Nutritional information provided by performance nutritionist Ben Coomber. For more visit or

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