So many runners I work with come to me complaining that they're always hungry. So first think I do is take a look at their diet and eating patterns.
It always surprises me that runners spend a lot of time debating the benefits of gels over jelly babies to get their long runs right, yet pay very little thought and attention to making sure they're well fed and fuelled for the rest of the day!
Breakfast is THE most important meal of the day to get your metabolism going.
Skipping breakfast, especially when you're in training, is counter productive and will have a negative impact on the effectiveness of your training.
Granola and muesli are great breakfast choices and are packed with great nutritious oats, dried fruit, nuts and seeds. Oats contain a fibre called beta-glucon which has proven health benefits in reducing cholesterol levels, and since it's a viscous fibre it expands in the gut and makes you feel fuller for longer. They are also rich in antioxidants which may promote heart health and decrease blood pressure.
So many shop bought granolas and mueslis are loaded with sugar, it’s better to make up your own batch.
Here's my Great Granola recipe. It's great sprinkled on greek yoghurt with berries for an additional fruity hit.
If you're struggling with your diet and your nutrition needs a boost to support your training message me now. You can't out-run a bad diet, and a bad diet will definitely impact your training!
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Helen, The Cheesecake Runner
Here's what you need:
300g apple juice
20g flaked almonds
50g mixed dried fruit
Here's what to do:
In a small saucepan boil the apple juice until it has reduced, to about two thirds and is thick and syrupy.
Add the oats and almonds and stir well to coat the oats in the sticky syrup.
Tip the sticky oats and nuts onto a lined baking tray and bake in a pre heated oven at 160C for about 15 minutes.
Then stir in the dried fruit and bake in the oven for a further 5 minutes. Watch like a hawk, to make sure the oats don’t burn.
Once the oats are golden, remove from the oven and leave to cook. Once cool store the granola in an airtight container for up to 2 weeks.
Serve with yoghurt and fresh fruit.
This batch will make about 6 portions of granola