Running has many health benefits and in the UK approximately 6 million people participate in running at least once a week while 0.2% of the UK total population enter races.
Key events in the running calendar such as the London Landmarks Marathon and London Marathon return in April and as our annual run is back this year (on 25th June), we spoke to Performance Nutrition Consultant, Dr Richard Allison, who shares the types of food and snacks that are best to have when training for a running event.
Dr Richard Allison shares healthy recipe ideas to help ensure runners have the nutrition their body needs to prepare them for their next run and help aid recovery post run.
1. Chicken and spinach pasta
A great meal to have 3-4 hours before a match, long run or heavy training session.
Ingredients
400g chicken mini breast fillets | 200g dry pasta of choice | 1 Avocado | Large handful of spinach | Large handful of basil | 1⁄4 tsp onion powder | 1⁄4 tsp garlic powder | 1⁄4 tsp paprika | Salt and pepper to taste | 100ml of crème fresh
Method
-
Grill chicken until cooked through, season to taste
-
Add pasta to large pan of boiling water, stirring occasionally for 6-8mins. Drain when cooked
-
Place sauce in food blender till smooth
-
Add to cooked pasta, then add cooked chicken. Stir well
Nutrition per serving: Kcal 612 | Fat 11g | Carbohydrate 72g | Sugars 8g | Protein 56
2. Coconut balls
A tasty and macronutrient balanced alternative snack.
Ingredients Makes 10
2 scoops chocolate protein powder | 19g Milled seeds with flax & chia | 60g Whole Earth Crunchy Peanut Butter | Bournville Cocoa Powder |14g Manuka Honey | 3tsp coconut oil | 20g desiccated coconut (plus extra for covering) | 25g dark chocolate chips | 45g Medjool Dates
Method
-
Add all the ingredients into a food processor. You may need to add water as necessary until all the ingredients have combined.
-
Roll into a ball, place in a bowl for 20 minutes in the fridge
-
Separate into 10 small balls, roll in coconut, place in freezer for 20min. Enjoy
Nutrition Per ball: 137kcal | Protein 8g | Carbohydrate 8g | Fat 8g
3. Gelatin shots
Gelatin enriched with vitamin C support the body’s natural ability to produce collagen. Collagen is the most abundant protein in the body and is critical to the structure of many of the tissues and essential to sports performance.
Ingredients
Gelatine Sachets 2x12g | 1 cup water | 2 cups other liquid (choice of juice/liquid for flavouring, or additional water and use a natural sweetener to taste | 500 mg Vitamin C
Method
-
Bring the two cups of other liquid to a boil
-
Mix the gelatin and vitamin C into one cup of room temperature water
-
Add the boiling liquid to the gelatin/vitamin C mixture
-
Pour into a flat tray or a silicone ice cube tray in eight equal parts
-
Place in the refrigerator
-
If using a flat tray, divide into eight equal pieces
Join us at the ISEH Run this year:
If you’re looking for a fun activity/ or looking to improve your fitness, why not join the ISEH run this year - it promises to be a brilliant morning for all attending.
The run will be chip timed, fully signed & marshalled and for Individual runners, it is priced at £20 adults, £15 Children, a special price is offered for families and £35 for a relay team (4 runners) a free t-shirt and medal is given to all finishers.
Secure your place at the ISEH Run