“Super Wasfa”: an optimal guide for athletes to eat healthy – Food – Life & Style



Written by Amal Ismael, Super Wasfa is the first book of its kind in Egypt and the Arab region. It mainly focuses on nutrition and healthy cooking styles designed for young athletes.

Healthy eating plays an important role in athletic performance. It helps to boost the energy of young athletes on the field as well as to maintain their good health and general well-being.

The how-to guide is informative enough that all mothers understand the basics of good nutrition for their children and makes it easy to prepare easy, healthy meals in no time.

The book states that it is written to be suitable for all kinds of sports, covering all the nutritional basics for young athletes (children, children and adolescents).

It explains to mothers, in a simple scientific way, how to select the right ingredients and specifies the recommended daily calorie intake for the different meal divisions.

In the introduction to the book, Ismael tells his story of foraying into the realm of healthy diets.

She then divides the book into five chapters, the first dealing with the dissection of a healthy, balanced meal that the body needs to stay healthy and perform better in workouts.

In short, it categorizes carbohydrates and identifies different types of protein, good sources of fat, water, vitamins, and minerals, providing examples along the way.

The second chapter deals with sports nutrition for athletes. He explains the concept of meal time and its importance before training, indicating that two or three hours before training is a great time for a snack.

He then provides some examples of pre-workout snacks such as golden potato sticks, granola cookies, chocolate granola, and banana ice cream.

In addition, he emphasizes that nutrition during and after training is necessary and that athletes should drink enough water throughout the day and not focus only on drinking water during exercise.

She gives different examples of healthy energy drinks and suitable foods to consume during and after exercise.

In addition, it explains the estimated calories needed per day and how the rates can vary depending on several factors, including the age, sex, height, weight and physical level of young athletes.

The third chapter contains 81 healthy and tasty recipes divided into sections, such as pre, mid-term and post-workout snacks; energy drinks; salads; aperitifs; side dishes and soups; main dishes; savory bakery products, sandwich fillings; and desserts, in addition to nutritional values ​​and calorie tables for each recipe.

All the ingredients she talks about are easily found in any home kitchen.

Chapter four compiles interviews with model Egyptian champions in different sports, in which they talk about their own experiences with healthy nutrition and give some advice to mothers.

Finally, the last chapter focuses on different practical solutions for obesity and overweight and underweight children.

About the Author:

Amal Ismael is an accomplished person because she is a pharmacist, certified sports nutritionist and food blogger. His passion for cooking started at an early age.

She has a degree in biotechnology and a master’s degree in pharmacy. She then obtained a certificate to become a sports nutrition specialist from the International Sports Science Association in the United States.

She is also currently pursuing a diploma in sports nutrition from the International Olympic Committee headquartered in Switzerland.

Ismael shared with Ahram Online one of his favorite recipes for eating like a track and field champion:

Banana pancake with chocolate sauce:

Yield: six pancakes


¾ cup of oatmeal

½ cup whole milk

A large banana (100 g)

An egg

¼ cup of dates (30 g)

¼ cup vanilla extract

Chocolate sauce:

2 tablespoons of bee honey

2 tablespoons of coconut oil

2 tablespoons of raw cocoa powder

¼ cup of milk


Heat a skillet over medium heat. Place all the ingredients in the food processor and mix them well until smooth. Apply pancake mix to pan in small, even circles. Bake pancakes until edges hold together and tiny bubbles appear on top. Then turn them over and cook on the other side.

In a bowl, add the bee honey, coconut oil, raw cocoa and milk together. Use an electric mixer or a whisk to mix everything together.

Estimated nutritional values ​​for the pancake (without sauce):

For a portion of 1 pancake:

Energy: 113 calories

Total carbohydrates: 16.9 g

Protein: 3.8 g

Fat: 3.3 g

Sodium: 19.8 mg

Potassium: 178.2 mg

Calcium: 41.1 mg

Estimated nutritional values ​​for a tablespoon of chocolate sauce:

Energy: 73 calories

Total carbohydrates: 6.3 g

Protein: 0.6 g

Fat: 5 g

Sodium: 20.6 mg

Potassium: 38.5 mg

Calcium: 11.9 mg

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