Tag: nutrition 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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Four Reasons Why You May be Bloated and What to Do

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

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Recovery Breakfasts For Midlife Female Endurance Athletes

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

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Perfect Pancakes For Runners & Triathletes

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

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Four Foods To Help Boost Recovery

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

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REAL WOMEN REVIEW: RUNNING FUEL

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

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Roasted Cauliflower, Pistachio & Pomegranate Salad

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

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PERFORMANCE BENEFITS OF COFFEE AND TEA

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

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UTMB 2019 finish line

Medals That Made Me: Lucja, GRTW Ultra Coach

In our latest series, Lucja Leonard from the GRTW Ultra running coaching team shares the lessons that she’s learned from each race to help her improve Kalahari Augrabies Extreme Marathon, October 2013 Lesson: Test out your nutrition I had no idea what I was getting myself into when I entered this self-supported multi-stage race of 250km over seven days though the Kalahari desert in South Africa. I’d chosen to enter it after seeing it in a book that my husband, Dion had bought me, called The Worlds Toughest Endurance Challenges.’ I had researched the event by reading blogs by other

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GRTW Recipes for Foodie Runners: Lemon & Turmeric rice

In celebration of Spring and the carpet of daffodils springing up, a delicious lemon and turmeric flavoured rice that you can serve with  meat, fish or a falafel …   Serves 4–6 400g basmati rice 3 tbsp vegetable or corn oil 1 tbsp mustard seeds 1 tbsp chana dhal (split yellow chickpeas) 20 fresh curry leaves (you can get these frozen from most Asian grocers) 2 tsp ground turmeric 1½ tsp salt Juice of 3 lemons Wash the rice in and then leave it to soak in more clean, cold water. Drain. (To be fair, it’s rare that I have time

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