Tag: food for runners

ENDURANCE SNACKS; PARMESAN POLENTA STRIPS

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

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NUTRITIONAL DEMANDS OF FEMALE MIDLIFE ATHLETES

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

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Healthy Eating for Runners and Triathletes

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

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Sweet recovery treats for runners

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

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GRTW Recipes for Foodie Runners: Cauliflower & black kale coconut curry

Packed with protein this is a satisfying and nutritious dish fcontaining coconut milk which contains vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium and sodium, perfect for a post run recovery meal… Haven’t got all the vegetables you need? Mix and match with what you have in your fridge. Serves 4 4cm ginger, peeled and chopped 4 garlic cloves 1 fresh green chilli, roughly chopped, seeds removed if you prefer less heat Salt Olive oil 2 large red onions, chopped 1 tbsp of tomato puree 1 1/2 tsp of ground coriander 1 1/2 tsp ground

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GRTW Food for Foodie Runners: Spicy Cambodian Inspired Salad

  This recipe is inspired by the food that I ate while in Cambodia where I was writing about taking part in the Angkor Wat Half Marathon (watch out for our upcoming December 2019 trip) for Run ABC magazine. It’s packed with mint, chilli and all important fresh turmeric which is used in so much of Cambodian food and is particularly renowned for it’s anti-inflammatory properties helping you to recovery quickly – while enjoying LUSH food.   Ingredients (Serves two) Fresh turmeric root (available from most Asian supermarkets or health food stores) 1-2 Birds Eye red chillies Fresh mint and

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