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Foods that fuel

Foods that fuel

Current rating: 5 from 1 votes.

What you should be eating if you're planning any big sporting event.

Household tip type: In the Kitchen

Whether your eye is on a marathon, a big cycling race or simply getting through your sessions at the gym, healthy food choices will make you feel much better and will help to increase your physical performance.

The experts suggest ‘grazing’, which means eating 5-6 mini meals a day. Eating smaller meals more frequently helps maintain energy levels while running long distances. Here are some great ideas for healthy snacks and meals:

  • Apple wedges with peanut butter: Apples by themselves aren’t the most filling option. Add a spoonful of sugar- and salt-free peanut butter to a couple wedges for a quick protein fix.
  • Plain yoghurt with fresh fruit: Low in fat, fairly high in carbohydrates and a great source of calcium, protein and potassium, this combination is perfect for assisting our bodies with muscle repair while training.
  • Bananas: An easy snack, and a good source of carbohydrates. Bananas also contain potassium, which helps to prevent muscle cramps.
  • Carrots: Low in calories, perfect for combating hunger pangs, and particularly good for runners watching their weight.
  • Cereal bars: An easy snack option. Keep a few bars in your gym bag or desk drawer. Be wary when selecting cereal bars as some brands are very high in sugar and fat.
  • Smoothies: Blitz a handful of mixed berries, a chopped banana, a spoonful of honey or peanut butter, some milk-soaked oats and a couple of ice blocks. Oats are low GI, so they help to sustain energy levels. This smoothie will also boost your protein and calcium intake.
  • Grilled chicken fillets: Runners often focus on their carbohydrate intake and forget about protein, which is vital for energy and repairing damaged tissue.
  • Pasta salads: Choose wholewheat pasta - this will help sustain energy for longer. Sauté chopped tomatoes, with a spoonful of pesto and some shredded chicken, turkey or drained tinned tuna. Serve tossed through cooked wholewheat pasta.
  • Hummus: Mash drained canned chickpeas with a spoonful of yoghurt and tahini paste. Add a squeeze of lemon juice and milled pepper. Serve with diced vegetables or spread on low-GI toast.


Images courtesy of Fresh Living magazine

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Current rating: 5 from 1 votes.
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