Diet and Nutrition is an essential part of any training programme. Eating a balanced diet will supply your body with everything it needs to support your training. This section will help you optimise your diet and will provide you with tips to support a healthy lifestyle and beat off those cravings.
We all know breakfast is the most important meal of the day, yet many of us avoid or skip it due to our busy mornings or in an attempt to try and cut down on calories. If you've decided to take on the challenge of running for charity make the smart choice first thing in the morning and have a healthy breakfast, it will fire up your metabolism and fill you up till lunch time. This will help give you the energy you require for your training needs and also means you have a much lower chance of overeating later on.
The easiest of all our healthy breakfasts, the smoothie is the perfect way to set yourself up for the day if you can’t face a big meal in the morning. Great before or after a run and Super fast to make, you can decant it into a flask and take it with you if time is tight. Keeping frozen bags of fruit in the freezer and some soy or almond milk in the fridge means you have everything you need on hand. Using the berries frozen gives a great texture and makes the smoothie extra cold.
Many people think that eating before a work out or a training run is bad for you and should be avoided at all costs, however there is no science behind this and it is very much an “urban myth.” We are not encouraging you to eat a 3 course meal before training run but a light snack or little treat can give you an extra boost of energy to help make your run that little bit easier.
Running is a high calorie burning exercise and it’s important to remember that when your pounding out the miles week in week out. It’s very easy to skip breakfast or miss meals but if you’ve decided to commit to a running training program it’s important you fuel your body with the right foods. Here are our top 10 foods for runners.
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The ultimate effort-free healthy breakfast, perfect to take on the go. Simply put in a minute of preparation the night before, and you have a nutritious fibre packed breakfast to sustain you through the morning - a million miles away from that emergency coffee shop muffin when you get to the train station starving.
This omelette healthy breakfast is a great start to any day and a fantastic way to full your body in preparation for any training run. They can be packed full of veggies, protein and are delicious too. They can also be great for curing a hangover without resorting to a greasy fry up! Only using one egg yolk cuts down on calories and makes the omelette really light.
Ah, porridge that old favourite healthy breakfast. There are literally hundreds of variations of this little gem, and when made right it is, quite simply hard to beat for breakfast sustenance, particularly in the winter. Great fuel for any training programme, Scottish traditional porridge uses a pinch of salt and this is an excellent tip to take on board. The salt brings out the flavour of the oats and any extras so you will need far less calorific sweetening to make it taste good.
Fruit is a great way to start your day and a fantastic healthy breakfast. Easy to digest, simple to prepare and portable. This is a great option if you don’t have much appetite first thing in the morning but want to have something light to get you going or straight after that morning run.
This quick and easy healthy breakfast is great for the weekends or when you aren’t in a rush. It’s a real classic: simple, elegant and delicious. Salmon and eggs are both full of protein and omega-3 fatty acids, and the steamed veg balance it out with fibre and vitamins making it a super healthy option to kick start your day and a real treat after any training run.
This healthy breakfast is perfect for when you have a bit of time to spare, and will give you a protein packed, low carb flavour sensation to set you up for the day. The combination of poached eggs and beans provide you will tons of protein, in a deliciously spicy tomato sauce that’s full of antioxidants and vitamins. There’s no carbs here either, so it’s wonderfully light. Using hot chipotle paste gives a smokey heat that conjures up mexico in every bite.
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