Category: EAT

ENDURANCE SNACKS; PARMESAN POLENTA STRIPS

Posted on 25/05/202225/05/2022 by Rachael Woolston

Craving something savoury, salty and delicious? Give these simple and yummy polenta strips a try, the perfect antidote to all the sweet stuff! Bring water and salt to a boil in a large saucepan; pour polenta slowly into boiling water, whisking constantly until all polenta is stirred in and there are no lumps. (Add 1/2 bag of polenta and enough water so that it just covers it. If it gets too dry just add more water and some olive oil). Reduce heat to low and simmer, whisking often, while adding around 2tbsp of parmesan until polenta starts to thicken, about

NUTRITIONAL DEMANDS OF FEMALE MIDLIFE ATHLETES

Posted on 10/05/2022 by Ruth Martin

How does your nutritional demands change as you enter midlife? And how necessary are supplements to support your training and performance or is it all just marketing hype? PROTEIN IS YOUR POWER SOURCE 40+ women need more protein to achieve the same training adaptations and to maintain healthy muscle mass. Aim for around 30 grams of protein per meal with an emphasis on foods rich in the amino acid leucine (essential in the building of muscle). Good sources include lean meat and fish, legumes, seeds, nuts, leafy green vegetables and eggs. Ideally, you should try to consume protein within 30

Four Reasons Why You May be Bloated and What to Do

Posted on 04/05/202204/05/2022 by Ruth Martin

You are training strong, racking up miles but are still constantly bloated? Find out why and what you can do to avoid this Slow it Down In our go, go, go culture and the pressures of juggling family life, work and training, how many of you find breakfast is a grab and go affair, squeezed in on the commute or gulped down before your first meeting? ‘We are all rushing to eat, explains Siobhan McHenry, GRTW Functional Medicine and Integrative Nutrition coach. ‘We often eat without chewing but the mouth is where digestion begins.‘ Food is mixed with saliva, beginning

Sweetcorn Pancakes for Post Training Brunch

Posted on 12/04/2022 by Rachael Woolston

Try these simple, savoury pancakes with a hint of chilli and the sweetness of corn for the perfect weekend post training brunch I never measure anything but taste and adapt as I go, so be prepared to do the same and trust your taste buds and your eyes to help ensure these have the right consistency before pouring into the pan. Ingredients 200g plain flour or buckwheat if you are gluten-free 2tsp of baking powder 1 bird eye chilli finely chopped (remove the seeds if you don’t like it too spicy) 3 eggs, beaten 100m milk or plant/nut variety 300g

Recovery Breakfasts For Midlife Female Endurance Athletes

Posted on 21/03/202222/03/2022 by Ruth Martin

You’ve nailed your long run or ride and are confident you’re one step closer to your race performance goal right? Not so fast. To maximise the training benefits pay attention to what you eat afterwards particularly if you’re a midlife woman So what should I eat? The three key components to think about are carbs, protein and fluids. Carbohydrates are vital in replenishing glycogen stores that will have become depleted during your run or ride Protein helps to repair micro tears and builds muscle Fluids and additional electrolytes will restore minerals lost through sweat and support rehydration Scientific advice often

Perfect Pancakes For Runners & Triathletes

Posted on 28/02/202228/02/2022 by Rachael Woolston

Don’t just save pancakes for one day of the year. Try this delicious oat and banana pancake recipe, the perfect way to re-fuel. You’ll get slow release carbs from the oats, potassium and glycogen restoring carbs from the banana and fresh fruit vitamins for an added immunity boost. Plus they are delicious… Ingredients 1 cup of oats 1 banana 1 egg 1 tsp cinnamon 1 tsp baking powder Dash of milk (if needed) Pinch of sea salt 2 tsp coconut oil (for frying) What to do Whizz up all the ingredients (apart from the coconut oil) in a food processor

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