Tag: nutrition

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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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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Marathon Mastery Series: Secrets from Behind the Scenes

How can you have the best experience on marathon race day? We spoke to some of the people who work behind the scenes at big races who have seen it all to get their top, insiders tips on how to have the race of your life, all captured with a great photo. The Race Marker Ever wondered why you can run the same race as a friend but they have run a shorter distance? It could all be due to the magic line. At the Virgin London Marathon, you will notice a line marked on the road which shows the exact

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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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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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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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Delicious marathon & bike training breakfasts

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.

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#grtwproject26.2 ‘I’m riding a rollercoaster of emotions.’

Pre marathon anxiety is now kicking in, not least what to wear. Is planning your marathon day outfit as complicated as choosing your wedding outfit?!It’s beginning to seem so for Rachel Sparkhall  With the second four week block of training provided by Girls Run the World, Tara completed, it certainly feels like the clock is starting to tick fast and training intensity is ramping up. Nerves are rumbling around and whilst I’ve completed all the training and hit the required mileage, I’m riding a roller-coaster of emotions.  ‘Can I get my nutrition right on the day and not need to

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