Recipe: Colourful Fish Salad

recipe for colourful fish salad for endurance athletes

“Lack of time” is one of the top reasons that my clients give for not preparing homemade meals or eating as healthily as they would like. This is not surprising when they are likely to be combining many hours of training each week with a demanding full-time job and little time to shop or prepare meals. If this sounds like you, read on for a simple, quick but highly nutritious recipe that can be eaten for lunch or supper, or even as a post-training brunch if you fancy it. Continue reading

Recipe: Warming Veggie Curry

vegetarian curry recipe for endurance athletesThis curry makes a perfect winter recovery meal after a chilly bike ride or long run. The potatoes and five different vegetables provide carbohydrates to replenish muscle glycogen stores, while the hard-boiled eggs, peas and red lentils provide protein to support muscle recovery.

The various vegetables and spices add extra nutritional benefits to help keep you healthy through the winter months:

  • Potatoes, red pepper and onion are great sources of vitamin C to support immune function.
  • Turmeric has anti-inflammatory properties and anti-microbial garlic helps to fight bacterial infections.
  • Ginger has been shown to help reduce muscle soreness after exercise.
  • Cauliflower is a cruciferous vegetable containing glucosinolates that help support your body’s detoxication processes.
  • This curry is also high in fibre to help maintain a healthy digestive function.
  • Lastly, the salt in the Bouillon powder will contribute towards replenishing sodium lost in sweat, as will the natural sodium in the plant foods. Continue reading

The Role of Gut Bacteria in Health and Performance

Picture of gut bacteria

Introduction

The role of the gut bacteria in our bodies – known as the microbiome – has been a hot topic in medical research for a while. Given the impact that our microbiome has been found to have on digestive health, immunity, energy production, ability to lose weight and even the way in which our brain functions, it has not been surprising to see sports scientists starting to examine the role of gut bacteria on athletic performance. Continue reading

More Smoothie Ideas for Endurance Athletes

smoothie recipes for endurance athletes

One of the most popular posts on my blog is one explaining how to make nutritious smoothies – you can read it here. I thought I’d take this one step further by providing several different smoothie recipes that work well with a selection of training scenarios. Continue reading

Brown Rice Pilaf an Easy Recipe for Endurance Athletes

brown rice pilafThis is a simple meal which works well as a pre-training lunch or a post-training recovery meal. Just use the larger quantity of rice and smaller quantity of cheese or chicken if you are eating it to provide energy before a training session. Conversely, have a larger serving of cheese or chicken and a bit less rice if it is a recovery meal to increase the protein content – or keep rice the same if it was a session more than two hours long. If you are prone to stomach issues while running and want to eat this before training, I would recommend using white risotto rice instead of brown rice for lower fibre content. Continue reading

Low Glycogen Training for the Endurance Athlete

Train LowIf social media is anything to go by, it often seems like there are two opposing schools of thought in sports nutrition at the moment. In one camp are those who believe that ‘carbohydrate is king’, basing their daily diet around regular intake of starchy carbohydrates like pasta, bread, crackers, rice, potato, oats and other grains, supplemented with plenty of fruit (and hopefully vegetables too) and perhaps some carefully chosen sources of sugar like dried fruit, honey and maple syrup. In addition, they might regularly fuel their workouts with energy bars, sports drinks and gels, not to speak of carefully consuming a carbohydrate and protein drink after training to aid their recovery. There is certainly plenty of research to back up that traditional approach to endurance sports nutrition and plenty of athletes out there, recreational and professional, who vouch for its effectiveness in terms of performance and recovery. Continue reading

Immune System Booster: Salmon & Rice Supper

Salmon riceNow that we are heading into the winter months, it’s common for endurance athletes to find their training compromised by Upper Respiratory Tract Infections (URTIs), otherwise known as colds and flu. Hard exercise is known to suppress the immune system, which can leave you open to picking up whatever bugs are going around, especially if you commute on public transport or work in a closely-packed office environment. So it’s worth taking extra steps to boost your immunity, and your diet has a role to play here as many compounds found in food contribute to a healthy immune function.

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Recipe: Butternut squash, quinoa and buffalo mozzarella salad

Autumn SaladThis substantial salad makes a great lunch during the autumn and winter months, and is packed with nutrients. It works well eaten warm at the weekend after a long bike or run – roast the squash while having your shower – or made the night before and taken to work for lunch on the day of an early evening training session. Continue reading

Salmon Kedgeree: A recovery meal for endurance athletes

salmon kedgeree recipe for endurance athletesWhat you eat after a training session is just as important as your pre-exercise meal or snack. But while you are looking for carb-rich foods to fuel your training, your ideal recovery meal needs to incorporate a wider range of nutrients, particularly if your session lasted two hours or more: Continue reading