If you're a runner training for a half or full marathon and you're feeling sluggish, lacking in energy and generally out of sorts it could be that you're low in iron.
Eat an iron rich diet when you're training
When we run our feet strike the ground with considerable force and the repetitive foot-strike action has the effect of bashing up and destroying red blood cells, releasing valuable iron which is excreted.
But there are some things you can to help avoid this problem. When I’m in training I try to make sure I’m eating an iron rich diet, including red meat and offal in my meals.
You might not eat liver, but how about pate? This Chicken Live Pate is so quick and easy to make, and will help to top up your iron levels after training. It’s also delicious!
Chicken Liver Pate
Melt a knob of butter butter and gently fry ½ a small onion chopped fine until it’s soft. Then add 400g roughly chopped chicken livers, 1 tsp ground white pepper and the leaves picked from a few sprigs of thyme.
Fry the livers until they are just cooked through, then spoon into a bowl to cool slightly.
Add 50ml brandy (or sherry) to the pan. Scrape up all the crispy bits and allow to bubble and reduce slightly. Then remove from the heat and cool.
Tip the chicken livers and reduced brandy into a food processor, season with a little salt and blitz until the mixture is smooth.
Line a dish with clingfilm, spoon the pate in and chill for a few hours.
This is pate is delicious for lunch with bread, pickle and salad.
If you're looking to challenge yourself to change-up your diet for training check out 5 Days to Feed Yourself Fit.
5 Days and 5 Ways to tune up your diet for training!
You got this!
Helen, The Cheesecake Runner