Category: EAT

Four Foods To Help Boost Recovery

Posted on 26/08/202126/08/2021 by Ruth Martin

Recovery is one of the pillars of progression, allowing you to adapt to training and get stronger. And studies show that these foods are nutritional powerhouses for athletes A diet that is rich in anti-inflammatory foods can help support recovery and reduce muscle soreness meaning you can crack on with that next training session, and perform better. Fuelling effectively and allowing the body to rest and recover from your training will give the muscles a chance to repair, adapt and grow stronger. Cherry Good Studies have found that the antioxidants in cherries can reduce the symptoms of muscle induced muscle

REAL WOMEN REVIEW: RUNNING FUEL

Posted on 26/08/2021 by Ruth Martin

Hate taking sports gels? We asked the GRTW female athlete community what they use to effectively fuel long training rides and runs Fruit and Nut Cases ‘Dried dates are my favourite snack for during a run! Super easy to pack and store, I find them to be gentle on my stomach but packed with easy access simple carbs.’ Angeline Letourneau ‘Trail Mix! I find the blend of nuts (fats) and carbs (raisins) gives a nice blend of sweet/salty and is hearty enough to really keep those long runs on track.’ Mallory Capraro ‘Dried fruit (esp cranberries, cherries, pineapple) mixed with

Roasted Cauliflower, Pistachio & Pomegranate Salad

Posted on 07/07/202107/07/2021 by Rachael Woolston

This delicious super salad is packed with protein and studded with flavour bombs of pomegranate and herbs, perfect recovery and fuelling for runners and triathletes for whom food is more than just fuel Glycogen refuelling is really not needed after a training session or race. Intense exercise impacts your immune system, so eating delicious meals with foods that counteract exercise-induced inflammation while supporting the immune system means that you will recover quicker. But most of all, we love this salad because it’s so QUICK to do and it’s delicious. Add fish, tofu or meat to bulk it up for a

Healthy Eating for Runners and Triathletes

Posted on 11/06/202109/06/2021 by Ruth Martin

Eating a healthy and balanced diet is important for everyone regardless of age, gender, or how active you are. For endurance athletes, the importance of good nutrition is further heightened as it plays a huge role in performance both in training and recovery and of course, on race day. The British Nutrition Foundation’s Healthy Eating Week kicks off on Monday 14 June with the message of ‘find your healthier you.’ The focus of this week is encouraging everyone to reflect on lifestyles and how to make improvements that will enhance health and wellbeing including ways to plan healthier meals and

PERFORMANCE BENEFITS OF COFFEE AND TEA

Posted on 21/05/202120/05/2021 by Ruth Martin

What do you drink before a race or training session? Tea or coffee? If you simply can’t head out of the door on a run or ride before you’ve had your dose of the good stuff, don’t worry, your caffeinated beverage of choice actually does have performance benefits. Studies highlighted by the Tea Advisory Panel show that regular tea drinking can have positive benefits on brain health thanks to the combination of polyphenols, caffeine and the amino acid L-theanine. This magic combo can improve mood and a sense of calm by relaxing blood vessels and improving their function. Tea polyphenols

Sweet Potato, Walnut & Tenderstem Broccoli Salad

Posted on 19/05/2021 by Rachael Woolston

Melt in your mouth roasted sweet potato, paired with chilli roasted walnuts is the perfect combination in this nourishing salad from the Girls Run the World kitchen Ingredients (for two) Two sweet potatoes, roasted in their skin Two softly boiled eggs Organic salad leaves Tenderstem broccoli, lightly steamed Walnuts, roasted in the oven with chilli powder Red onion, sliced and chopped Tomatoes, to your own taste One sliced ripe avocado Dressing: olive oil, garlic, lemon juice and white wine vinegar Combine all together and serve! This is the perfect post training recovery salad, or you can add chickpeas or meat

Breakfast Cherry Smoothie for Runners

Posted on 19/05/202119/05/2021 by Rachael Woolston

You often don’t feel like eating when you’ve finished a hard training session but that’s when you need to eat the most. Try this delicious smoothie for easy sipping to help your recovery Protein, slow and fast release sugars, and vitamins are all needed within a 30 minute window of finishing a hard training session if you want the best recovery. Try our delicious smoothie recipe for runners. Ingredients Nut or coconut milk (add additional depending how runny you prefer) Handful of oats Half a banana Fresh or frozen cherries or blueberries Spoonful of Greek yoghurt Whizz together in a

Delicious marathon & bike training breakfasts

Posted on 17/01/202017/01/2020 by Rachael Woolston

Want a delicious, quick easy breakfast that will help to fuel you and means you don’t have to get up hours earlier than you need to? Try these One of the hardest things about training for endurance and holding down a career/family/relationship (delete or add as required!) is that, all those long miles on bike or feet need to be done early in the day, to get them out of the way and give you time to live your life. But, that then means getting up even earlier to eat a breakfast that you can digest to fuel your training.

Sweet recovery treats for runners

Posted on 24/10/201924/10/2019 by Rachael Woolston

You know that moment when your training – running or triathlon -tips you over the edge from, ‘Ohh, I’m smashing it, I feel so fit and healthy,’ to ‘Ohh, I’m still smashing it but, eek, I keep eating cake ALL the time!’? Yep, that time! Suddenly your running tights feel, well, even tighter despite all the running. More importantly though, overeating all that sugar plays havocs with your hormones AND it contributes to the inflammation that your muscles are already suffering from the training which means you don’t recover as well. (We keep our eye on that for you too

Vegan Curry

Posted on 13/07/201820/08/2019 by Rachael Woolston

This delicious curry is SUPER quick to make and it’s also raw! Which means it’s perfect for these hot running conditions, while also being really tasty… Ingredients 2 avocados, 2 lemons, juiced, 2 tbsp sesame oil, 2 tbsp curry powder, 4 carrots, 1 apple, 3oz green beans, 1 red onion, 2 stalks celery, 1 red pepper, 2oz pine nuts, 1oz raisins. Method Blend avocado, lemon, sesame oil and curry to a cream in a food processor. Meanwhile, grate carrot and apple, fine slice green beans, onion, celery and red pepper. Add remaining ingredients, stir and serve.