22 Tasty Recipes For All-Day Plans – From The Rules Of Carbs &

Energy & Recovery Breakfast To Dinner Protein For Runners

 THE FIT FOOD
HANDBOOOK
For runners, a healthy diet is vital. Need some pre-run energy? Want to
kick-start your recovery? Look no further. In these pages you’ll find all you
need to fuel your running, with tasty, healthy recipes in part one and, in
part two, a guide on how to fuel up, hydrate well and recover faster.
V

PART 1: FUEL P10 Thai beef stir fry PART 2: FUEL

FOR LIFE P11 Chicken pittas
P12 Soup: the perfect
BREAKFAST runner’s fuel
P4 Blueberry crunch P13 Minestrone soup
granola
P5 Breakfast burrito DINNER
P6 Your perfect P15 Salmon and
smoothie lentil tabbouleh
P16 Turkey burger and
LUNCH sweet potato wedges
P9 Fusilli with P17 Vegetable curry
avocado sauce P18 Five fab kebabs
FOR RUNNING
P23 The rules of fuel
Your questions
answered on how to
fuel your workouts
with carbs, hydrate
properly and recover
faster with protein
P30 DIY energy bar
V
recipes Make a
batch from scratch

KEY FOR RECIPE PAGES

V Vegetarian R Recovery A Antioxidants
Look for these
symbols to quickly E Energy F Fibre B Bone health
see the key benefits
of each dish. I Immunity LC Low-calorie Q Quick to make

THE FIT FOOD HANDBOOK 03

 BREAKFAST // FUEL FOR LIFE

Blueberries are
a good source of
vitamin K, which
is needed for
healthy bones.

V
E

BLUEBERRY
Serves: 4
Cooking time: 20 minutes

200g rolled porridge oats

20g dried blueberries
CRUNCH GRANOLA
85g sliced almonds
75g raw cashews
50g brown sugar
30g shredded or
flaked coconut
1½ t sp ground
allspice
4 tbsp unsalted butter
2 tbsp pure maple syrup
PACKED with grains, nuts and fruit, granola is a runner’s
go-to breakfast, providing a good mix of energising carbs in
the morning, balanced with protein when served with milk
or yoghurt. Chef Marcus Samuelsson keeps it on hand for
fuel before his six-mile loop through New York’s Central
Park. ‘The beauty of making granola at home is that it’s
cheaper and fresher and I can customise it,’ he says.
‘You can swap in other nuts or fruits that you prefer.’
● Preheat oven to 150C (300F).
● In a large bowl, combine the oats, blueberries, almonds,
coconut, cashews, sugar and allspice. Mix well.
● In a small saucepan over a low heat, melt the butter with

the maple syrup. Pour over the granola and toss to coat.
● Spread granola on a baking tray and bake for 20 minutes,

stirring occasionally, or until it’s golden brown.

● Allow it to cool, then eat with milk or Greek yoghurt.

NUTRITION PER SERVING (without milk) Kcals 123, Carbs 14g, Protein 3g, Fat 6g

THE FIT FOOD HANDBOOK 04

 BREAKFAST // FUEL FOR LIFE
Q for a healthy
R
Serves: 4
Cooking time: 15 minutes
1 red onion, diced
1 small jalapeño
pepper, diced
1 tbsp olive oil
1⁄2 tsp ground cumin
1 tin of black beans
4 eggs, beaten
90g low-fat Greek yoghurt
Juice of one lime
4 10-inch wholewheat
tortillas
50g shredded cheddar
1 avocado, sliced
Salsa (optional)
THE FIT FOOD HANDBOOK
Onions are very
high in the
B vitamin biotin,
which is vital
metabolism.
BREAKFAST BURRITO
CHEF and marathon runner Nate Appleman logs 35 miles
a week and refuels after a morning run with this easy-
to-make dish that’s full of protein, carbs and fibre. ‘This
burrito combines my two favourite foods – eggs and
avocado,’ he says. One egg has six grams of protein to
build and maintain muscle and increase feelings of
satiety, while avocado is high in fibre and healthy fats.
● Fry the onion and jalapeño in olive oil. When the onion is
soft, add the cumin.
● Add the beans and stir. When the beans are hot, add the
eggs and cook until fluffy. Season with salt.
● Mix the yoghurt with the lime juice and set aside.
● Grill the four tortillas until they puff up.
● Lay tortilllas out and divide the egg-and-bean mixture evenly
among them. Top the eggs with an even amount of cheese,
avocado and yoghurt.
● Add salsa if required, and roll.
NUTRITION PER BURRITO Kcals 498, Carbs 57g, Fibre 14g, Protein 23g, Fat 24g
05
 BREAKFAST // FUEL FOR LIFE

YOUR PERFECT SMOOTHIE

Simply choose an ingredient from each of these five sections to whizz up
your ideal liquid brekkie – or select one of the recipes opposite

/ BUILD YOUR BASE

ALMOND MILK A low-calorie

SKIMMED MILK A postrun glass SOYA MILK For muscle repair:
choice, with just 24kcals per
helps boost fat-burn and soya has six times the
100ml compared with cow’s
build muscle mass. protein of almond milk.
milk (35kcals).

/ BULK IT OUT

FLAXSEED Nature’s least LOW-FAT GREEK YOGHURT

ALMOND NUT BUTTER High OATS Contain beta-
fishy source Around 10-20 per
in anti-inflammatory glucan, which lowers
of omega-3 cent protein, which
vitamin E. bad cholesterol.
essential fats. helps repair muscle.

/ GET FRUITY

FROZEN BERRIES KIWI Just one contains BANANA High in CHERRIES Help to
More convenient than your recommended electrolytes that are soothe soreness and
fresh fruit, and just daily allowance (RDA) lost in sweat, such aid muscle recovery
as nutritious. of vitamin C. as potassium. postrun.

/ ENERGY BOOSTERS

HONEY Digested more slowly COFFEE Improves endurance COCOA POWDER Has flavanols
than sugar, supplying more and lowers perceived that help to balance blood
stable energy. exertion. pressure fluctuations.

/ A NUTRIENT KICK

GREEN LEAFY VEG Kale and MATCHA TEA POWDER GROUND GINGER
spinach are rich in iron Contains more antioxidants A daily dose can relieve
and vitamin C. than green tea. postrun pain.

THE FIT FOOD HANDBOOK 06

 BREAKFAST // FUEL FOR LIFE

CHERRY CREAMY ICED PORRIDGE SWEET

BOMB MOCHA GREEN TEA POWER AND LOW

Soothes postrun Energises pre-run Eases aching This high-protein For low-calorie,
inflammation to boost stamina muscles; boosts shake helps vitamin C-
and restocks and endurance. your immune repair muscles packed postrun
glycogen stores. system. after a hard hydration.
60ml skimmed workout.
180ml almond milk 180ml almond 120ml almond
milk 120ml Greek milk 240ml skimmed milk
2 tsp almond yoghurt 1 tbsp almond milk 1 handful fresh
butter 1 banana butter 120ml Greek spinach
100g frozen 1 shot espresso 1 banana yoghurt 1 kiwi
cherries 2 tsp cocoa 120g spinach 1 tbsp flaxseed 1 banana
1 banana powder 1 tsp matcha 100g frozen
1 tsp honey tea powder blueberries NUTRITION
NUTRITION 1 knob of 20g porridge PER SERVING
NUTRITION PER SERVING chopped ginger oats Kcals 130
PER SERVING Kcals 160 Carbs 22g
Kcals 230 Carbs 21g NUTRITION NUTRITION Protein 2g
Carbs 38g Protein 14g PER SERVING PER SERVING Fat 2g
Protein 8g Fat 2g Kcals 230 Kcals 290
Fat 5g Carbs 31g Carbs 35g
Protein 6g Protein 22g
Fat 8g Fat 5g

E E I R LC

THE FIT FOOD HANDBOOK 07

 LUNCH // FUEL FOR LIFE

Tomatoes
are a rich source
of (deep breath)
vitamins A, C, K,
B6 and E.

V
E
A

FUSILLI WITH
Serves: 4
Cooking time: 15 minutes

400g wholewheat fusilli

250g c  herry tomatoes,
halved
¼ tsp salt
1 tbsp extra virgin olive oil
Handful of fresh basil
leaves, chopped
2 avocados, halved
and pitted
3 large garlic cloves,
AVOCADO SAUCE
THIS DISH , created by chef and 10-time marathon runner
Pam Anderson, is the perfect carb-rich lunch. The
avocado sauce is packed with heart-healthy fats, while the
wholewheat pasta provides fibre and carbs to keep you
fuelled up for longer. Throw in antioxidant-rich tomatoes
and garlic, and you’ve got a healthy meal in 15 minutes.
● Bring a large pot of salted water to a boil. Add pasta and

chopped cook until just tender. Remove from the heat and reserve
60ml lemon juice 250ml of the cooking water. Drain the pasta and set aside.
75g grated Parmesan ● Place the tomatoes in a bowl and sprinkle with ¼ tsp of salt.

cheese (optional) Add the oil and basil and toss to coat. Set aside.
Sprinkle of ground ● Scoop the avocados into an empty pot and mash with

black pepper a potato masher. Add garlic and lemon juice, and stir to
combine. Whisk in the pasta water, creating a light sauce.
● Stir in pasta and tomato mixture to coat. Top with cheese,

if using, and black pepper.

NUTRITION PER SERVING Kcals 485, Carbs 74g, Protein 13g, Fat 16g

THE FIT FOOD HANDBOOK 09

 LUNCH // FUEL FOR LIFE

Mangetout are
high in vitamin C,
an antioxidant,
and vitamin A,
which supports
the respiratory
system.

Q
A

THAI BEEF STIR-FRY

Serves 4
Cooking time: 10 minutes

340g sirloin beef, YOU’LL BE surprised how little effort goes into this flavour-
thinly sliced packed noodle dish. After a long, intense or challenging
250g soba noodles or run, this tasty combination of carbohydrate and protein
brown spaghetti makes a perfect lunch to refuel depleted muscles. The beef
1 tbsp rapeseed oil packs protein and iron, which helps to transport oxygen to
220g mangetout, trimmed your muscles. Water chestnuts add crunch and contribute
130g satay sauce heart-friendly potassium and digestion-aiding vitamin B6.
220g tin water chestnuts,
sliced and drained ● Bring a large pot of water to the boil. Add a pinch of salt and

Pinch of salt the noodles (or spaghetti). Cook according to the directions
(usually about 10 minutes). Drain and set aside.
● Meanwhile, heat the oil in a wok or large pan before adding

the beef. Fry, stirring frequently, for three minutes, or until

the meat is browned.
● Add the mangetout and cook, stirring frequently, for a

further three minutes. Add the satay sauce, water chestnuts

and drained noodles (or spaghetti). Toss to coat everything
with the sauce.

NUTRITION PER SERVING Kcals 538, Carbs 67g, Protein 35g, Fat 23g

THE FIT FOOD HANDBOOK 10

 LUNCH // FUEL FOR LIFE

Chicken is packed
with protein,
Q which you need
to repair and
A rebuild muscles
after a hard run.
R

CHICKEN PITTAS
Serves: 4
Cooking time: 5 minutes

15 oil-packed sun-dried PERFECT FOR RECOVERY, this mix of carbs and protein bursts
tomatoes with flavour. Sun-dried tomatoes are a concentrated source
2 red peppers, roasted of lycopene, an antioxidant that has been shown to reduce
and sliced the risk of certain cancers, while the oil adds healthy fat
2 cloves garlic and helps to give the spread a smooth, rich consistency.
25g walnuts
10g fresh mint ● In a food processor, combine the tomatoes, half of the red

2 tbsp fresh oregano
Pinch of cayenne pepper
Pinch of salt
4 wholemeal pittas, halved
225g cooked chicken,
peppers, two tablespoons of water, garlic, walnuts, mint,
oregano, cayenne and salt to taste. Process until smooth,
scraping down the bowl as necessary. If the spread is too
thick, add more water, a teaspoon at a time.
● Place a tablespoon of the tomato spread in each pitta half.

shredded Stuff each pitta with an equal amount of the chicken, rocket,
35g rocket leaves avocado and remaining red pepper.
1 avocado, sliced
NUTRITION PER SERVING Kcals 382, Carbs 43g, Protein 26g, Fat 13g

THE FIT FOOD HANDBOOK 11

 LUNCH // FUEL FOR LIFE

SUPER BOWLS
Recover fast and watch your weight with the perfect runner’s fuel: soup
WHEN made with the right ingredients, need hours to cook a decent soup, but you
soup provides carbohydrate, protein and can make a delicious meal in 30 minutes
antioxidants, supporting your muscles like with whatever is in your kitchen. Create
no other meal. Many runners think they your own by following these five easy steps.

congestion, too. Add one

/ COOK THE AROMATICS
These vegetables, herbs and
spices will add flavour to your
soup. In a large saucepan,
heat two tablespoons of olive
oil. Add 250g of diced veg
(see below) and two
tablespoons of dried
herbs and spices; fry for
five minutes.
TRY Onion, garlic, celery,
carrots; dried sage,
thyme, oregano, bay
leaves, rosemary, cumin,
cinnamon, chilli powder.
LIQUID ASSETS They add
anti-inflammatory compounds
that fight soreness.
TIP Add fresh herbs at the
end of cooking to prevent
loss of flavour.
/ POUR IN LIQUID
The liquid content will help
keep you hydrated in the
winter and it will relieve
to two litres of warmed
liquid (heating it speeds up
cooking). Use one type of
liquid or a mix if you want
to create more complex
flavours in your soup.
TRY Vegetable, chicken, beef
or fish stock; tomato puree
and juice; beer or wine (up to
a quarter of total liquid)
/ ADD VEGETABLES
Veggies pack antioxidant
vitamins and runner-friendly
minerals. Aim for 750g to 1kg,
cut into bite-sized pieces.
Cook for five to 15 minutes
(soft or pre-cooked veg
needs less time; raw, hard
vegetables need more).
TRY Kale, carrots, peppers,
bak choi, cabbage, tomatoes,
mushrooms, squash, broccoli,
sweet potatoes.
TIP Add the greens during the
last five minutes; this will
prevent overcooking.
/ INCLUDE PROTEIN
Lean protein repairs muscles
and provides iron. Use 400g
of cooked meat or fish and
one or two tins of beans
for a vegetarian protein
source. If you use dry lentils,
add more liquid and cook
for an extra 20 minutes.
TRY Beans (all kinds); cooked
chicken, beef, fish, prawns;
tofu, edamame; lentils
/ TOSS IN CARBS
Carbs restock energy stores.
Add 450g of pre-cooked
carbs and heat through for
five minutes (add extra liquid
and cooking time if using
uncooked carbs).
TRY Cooked wholegrains
(brown, black or wild rice,
quinoa and barley); whole-
wheat pasta; potatoes
TIP Small pastas such as
macaroni work best in soup.

THE FIT FOOD HANDBOOK 12


V
F
E
Serves: 8
Cooking time: 25 minutes
1½ litres vegetable stock
400g tin chopped tomatoes
400g tin cannellini beans
2 tbsp extra virgin olive oil
1 onion, diced
1 celery stick, diced
1 carrot, diced
2 tbsp Italian seasoning
1⁄4 tsp chilli flakes
220g frozen green peas
220g kale leaves, chopped
120g small pasta shapes
(eg elbow macaroni)
THE FIT FOOD HANDBOOK
LUNCH // FUEL FOR LIFE
Cannellini
beans are rich in
leucine, an amino
acid involved in
recover after a
hard run.
MINESTRONE SOUP
THIS CLASSIC delivers nutrients from the vegetables and
energy from the pasta. The kale is rich in vitamin K,
involved in maintaining good bone health, plus folate,
which protects against heart disease. The beans,
meanwhile, are an excellent source of fibre.
● In a large heatproof bowl, microwave the tomatoes and
vegetable stock for five minutes.
● Heat the oil in a large pan over a medium-high heat. Add
the onion, celery and carrot. Cook, stirring frequently, for
five minutes. Add the Italian seasoning and chilli flakes.
Cook for one minute.
● Add the stock mixture to the pot. Add the beans, peas, kale
and pasta. Season to taste with salt and pepper. Bring to the
boil, then partially cover and simmer on a medium-low heat,
stirring occasionally, for 15 minutes.
NUTRITION PER SERVING Kcals 220, Carbs 41g, Protein 10g, Fat 4g
13

F heavyweight,
A fibre, protein,
R
Serves: 4
Cooking time: 15 minutes
4 wild salmon fillets
400g green or brown
lentils, cooked
60ml extra virgin olive oil
100ml lemon juice
1 clove garlic, crushed
4 spring onions, thinly sliced
Handful fresh flat-leaf
parsley, chopped
1 cucumber, diced
250g cherry tomatoes,
quartered
1 tsp salt, plus more
as needed
Juice of 1 lemon
THE FIT FOOD HANDBOOK
DINNER // FUEL FOR LIFE
The humble lentil
is a nutritional
high in dietary
iron and zinc.
SALMON AND
LENTIL TABBOULEH
THIS FISH FEAST is energising but light, making it a great late
dinner. Lentils replace bulgur wheat in this carb, protein
and fibre-rich version of tabbouleh. This serves as a base
for the grilled salmon, which is loaded with inflammation-
reducing omega-3 fatty acids. In addition, the chromium
in the onions regulates blood sugar, while the tomatoes
deliver a hefty hit of bone-friendly lycopene.
● To make the tabbouleh, toss the oil, lemon juice, garlic,
spring onions, parsley, cucumber, tomatoes and salt in a bowl.
Add the lentils to the bowl and mix.
● To cook the salmon, squeeze lemon juice over the flesh side
of the fish, then season with salt. Brush the salmon with oil,
then fry, skin-side down, for four minutes or until the skin
is crispy. Flip and cook until the fish is just cooked through.
Serve the salmon over the tabbouleh and squeeze some
lemon over the top.
NUTRITION PER SERVING Kcals 412, Carbs 25g, Protein 34g, Fat 20g
15

Serves 2
Cooking time: 30 minutes
2 medium sweet potatoes
1 tbsp olive oil
Ground black pepper
1 tsp ground cumin
200g lean turkey mince
1 clove of garlic, peeled
and crushed
2 tsp harissa paste
1 small chilli, chopped
1 small bunch of parsley,
chopped
2 wholemeal rolls
2 tbsp low-fat mayonnaise
1 tomato, sliced
20g watercress
THE FIT FOOD HANDBOOK
DINNER // FUEL FOR LIFE
Turkey is a
rich source of
the minerals
iron, zinc and
potassium.
TURKEY BURGER AND
SWEET POTATO WEDGES
A LITTLE TIME and effort in the kitchen can work wonders.
Burgers make a tasty recovery meal, providing a great
blend of carbs from the rolls and protein from the meat
to replenish glycogen stores and repair muscle damage.
● Heat oven to 180C. Chop the sweet potato into wedges and
arrange on a baking tray. Coat with olive oil and sprinkle with
black pepper and cumin. Bake for 25 minutes.
● In a large mixing bowl combine the turkey mince with garlic,
harissa, chilli and parsley, then shape into patties.
● Over a high heat, fry the patties in a drizzle of olive oil for
two minutes each side to seal. Lower the heat and fry for a
further three to four minutes, flipping regularly until cooked
through and brown on both sides.
● Halve the rolls, then spread one side with mayonnaise. Build
the burger by layering the tomato slices and watercress. Serve
with the sweet potato wedges.
NUTRITION PER SERVING Kcals 600, Carbs 78g, Protein 36g, Fat 18g
16

V
F
E
Serves: 2
Cooking time: 40 minutes
1 onion, chopped
2 cloves of garlic,
peeled and chopped
1 chilli, chopped
3 cm piece of ginger, grated
1 tbsp coconut oil
1 tsp turmeric
2 tsp garam masala
1 tsp cumin powder
200g lentils (cooked)
1 tin chickpeas
VEGETABLES
1 cauliflower
2 small aubergines
100g green beans, chopped
2 tomatoes, chopped
1 tin low-fat coconut milk
2 large handfuls of spinach
180g quinoa
THE FIT FOOD HANDBOOK
DINNER // FUEL FOR LIFE
Cauliflower is
rich in vitamin C
and is a good
source of other
antioxidants,
such as
quercetin.
VEGETABLE CURRY
IN THE MOOD for something warming after a long run in cold
weather? Try this hearty, healthy, low-fat curry. It’s packed
with vitamins and provides a great balance of carbs and
protein, and the grain quinoa is a source of magnesium,
essential for both energy production and preventing cramp.
● Whizz the onion, garlic, chilli and ginger in a blender until it’s
a fine paste.
● Heat the oil in a heavy-based pan before adding the paste,
turmeric and garam masala.
● Stir in the lentils, chickpeas, vegetables and tomatoes.
Mix until they’re all coated with the paste.
● Add just enough boiling water to cover everything, then add
the coconut milk and simmer, stirring often, for 30 minutes or
until the vegetables are cooked. (Add more water if necessary.)
● Rinse the spinach, add to the pot and stir for three minutes
or until the leaves are wilted.
● Simmer the quinoa in 360ml of water for 10 minutes and
then serve with the curry.
NUTRITION PER SERVING Kcals 520, Carbs 85g, Protein 36g, Fat 12g
17
 DINNER // FUEL FOR LIFE

LICENCE TO GRILL R
Here’s how quick and nutritious
kebabs can be a runner’s superfood
METHOD Thread the main ingredients onto the
skewers. Whisk the sauce ingredients and brush
half the mixture onto the kebabs 15 mins before
grilling. Heat grill. Grill the kebabs, turning once
(see recipes for time). Brush on remaining sauce
halfway through cooking. All recipes serve four.
Pork
souvlaki

PORK SOUVLAKI SMOKY MAPLE

CHICKEN
B
Pork fillet is a
LC
particularly lean Chicken provides
cut that’s rich muscle-repairing
in protein, to protein. Chipotle
speed recovery. pepper contains
Peppadew peppers capsaicin, which
(readily available may help curb
in jars) add a overeating.
sweet-spicy kick, Grill time: 10 minutes
and fennel lends a
distinctive flavour. SKEWERS
Grill time: 10 minutes 450g chicken, cut
into 2½ cm pieces
SKEWERS 2 courgettes, cut
450g pork fillet, cut into 2½ cm-thick
into 2½ cm pieces slices
125g Peppadew 2 peppers, cut into
peppers 2½ cm chunks
1 fennel bulb, cut
into 2½ cm chunks SAUCE
3 tbsp maple syrup
SAUCE 1 tbsp cider vinegar
3 tbsp olive oil 1 tbsp tomato paste
Juice of 1/2 a lemon 1 tsp chipotle paste
1 tsp dried oregano 1/2 tsp garlic Grilled
1/2 tsp smoked powder halloumi
Smoky
paprika 1/4 tsp salt maple
1/4 tsp salt 1/2 tsp cumin chicken

NUTRITION PER SERVING NUTRITION PER SERVING

Kcals 272, Carbs 12g, Kcals 209, Carbs 17g,
Protein 25g, Fat 14g Protein 23g, Fat 5g

THE FIT FOOD HANDBOOK 18

 DINNER // FUEL FOR LIFE

225g button
GRILLED mushrooms,
HALLOUMI stems removed
8 shallots, peeled
Halloumi provides and halved
plenty of bone- lengthwise
building calcium.
Grill time: 8 minutes SAUCE
2 tbsp pesto
SKEWERS 1 tbsp horseradish
280g halloumi Juice of ½ lemon
cheese, cut into 2 tsp olive oil
2 cm cubes
150g cherry NUTRITION PER SERVING
Pesto tomatoes Kcals 424, Carbs 30g,
steak 1 small aubergine, Protein 31g, Fat 22 g
cut into 2½ cm
chunks
1 red onion, cut TERIYAKI SCALLOP
into 2 cm chunks
A Scallops are high in
SAUCE protein. Avocado is
3 tbsp olive oil rich in healthy fats.
1 tbsp lemon juice Grill time: 6 minutes
2 tsp harissa paste
1 clove of garlic, SKEWERS
minced 675g scallops,
1/4 tsp ground orange roe (coral)
black pepper removed
1 large red pepper,
NUTRITION PER SERVING cut into 2½ cm
Kcals 357, Carbs 9g, chunks
Protein 17g, Fat 31g 2 avocados, cut
into 2½ cm cubes
Teriyaki
330g pineapple
scallop PESTO STEAK chunks

Beef contains iron, SAUCE

R to aid top running 2 tbsp low-sodium
performance. The soy sauce
anti-inflammatory 1 tbsp rice vinegar
powers of olive oil 1 tbsp lime juice
help soothe postrun 2 tsp sesame oil
inflammation. 1 tsp Sriracha sauce
Mushrooms are Grill time: 8 minutes 1 tsp grated fresh
rich in the mineral ginger
selenium, which SKEWERS
helps maintain 450g sirloin steak, NUTRITION PER SERVING
a healthy immune
cut into 2½ cm Kcals 315, Carbs 26g,
system.
cubes Protein 23g, Fat 14g

THE FIT FOOD HANDBOOK 19


THE RULES
OF FUEL
What you need and when you need it to run your best every time
CARBS FOR ENERGY
HOW SHOULD I FUEL
MYSELF DURING
TRAINING OR RACES?
For runs of up to one hour, you
don’t need to take on carbs
during the activity. Consume
sufficient carbohydrates in the
two days before a training run
or event and you should have
more than enough stored in
your body for shorter races,
such as 5Ks or 10Ks.
‘For longer runs, like a
marathon, maximising
carbohydrate supply becomes
important to avoid hitting the
wall,’ says Dr Ricardo Costa, a
lecturer at the Department of
Nutrition and Dietetics of
Monash University, Australia.
‘This generally occurs at 18-20
miles, when you’ve got no
more carbs in storage.’
So if you’re going to run or
race for longer, you will need
to top up your carb stores
with a carb product.
HOW MUCH CARBS
SHOULD I CONSUME?
The body can typically absorb
30-60g of carbohydrate
per hour, irrespective of
CARBS // FUEL FOR RUNNING
gender or body weight. Not
all runners can stomach
the higher end of this scale,
though, so start low and see
how your body responds.
WHAT KIND OF CARB
SOURCE IS BEST FOR ME?
There’s no one-size-fits-all
solution. Essentially, what
you want is something that’s
easy to take, will be light on
your stomach and will allow
you to continue running while
delivering the right amount of
carbs when you need them.
Bear in mind that if you don’t
like the taste you won’t want
to use it. Keep trying until
you find the right one –
there are plenty out there.
WHAT KIND OF CARB
PRODUCTS ARE THERE?
SPORTS DRINKS These are liquid,
so carbs are quickly absorbed
into the bloodstream. They
typically contain around 30g
of carbs per 500ml bottle. This
means that in terms of volume
it can be tricky to meet your
needs in longer runs or events
with sports drinks alone, as to
THE FIT FOOD HANDBOOK
get the optimal 60g per hour
you’d need to glug a litre per
hour, which could leave your
stomach awash. But the larger
volume also means sports
drinks can contain beneficial
electrolytes such as sodium
(see p27 for more information
on electrolytes).
RW RECOMMENDS
● Lucozade Sport, £11.99
for 12 x 500ml bottles,
lucozadesport.com
● Gatorade, £2.99 for
4 x 500ml bottles, asda.com
● MaxiNutrition FuelMax
(powder), £19.99 for 750g,
shop.maxinutrition.com
GELS Semi-liquid so they don’t
have to be changed from a
solid during digestion. Think
of a gel as a concentrated
version of an energy drink.
They typically contain 20-30g
of carbohydrate per gel
sachet, though some are more
concentrated than this. They
are also small and portable,
and so can be carried in the
hand or on a belt during a run.
An important aspect to
consider is whether you want
an isotonic or non-isotonic gel.
Isotonic gels can be taken
without water, which can be
more convenient in training.
23
 CARBS // FUEL FOR RUNNING

RW RECOMMENDS WHAT KEY INGREDIENTS SHOULD I LOOK FOR WHEN

● SiS Go Isotonic Energy Gel, I’M CHOOSING CARBOHYDRATE PRODUCTS?
£8.40 for 6, scienceinsport.com
● Myprotein Energy Elite, MALTODEXTRIN This is sweat. For more NITRATES Naturally
£17.99 for 20, myprotein.com often the primary information, see occurring in
● High5 IsoGel, £24.75 for 25, carbohydrate the hydration some vegetables,
highfive.co.uk source in gels section, p26. (beetroot is a
and energy drinks. particularly rich
ENERGY BARS These are solid, so It’s derived from CAFFEINE A stimulant source), nitrate is
take longer to be absorbed cornstarch, easy to that has been converted into
into the bloodstream. This may digest and delivers proven to boost nitric oxide in
be a disadvantage in shorter energy quickly. performance and the body, which
races, but can work in your lower perceived increases blood
favour over longer distances. GLUCOSE The most exertion. Research flow and oxygen
They’re also good before a common carb in shows you need delivery. Exeter
long race. Some people find nature, also often 3mg per kg of University research
bars more palatable than gels. known as dextrose. body weight, but found that drinking
consider the timing 500ml of beetroot
RW RECOMMENDS FRUCTOSE Derived of your caffeine hit, juice a day for six
● Mule Bar, £44.70 for 30, from fruit sugar, as it only reaches days increased
mulebar.com and absorbed via a peak effect an hour time to exhaustion
● PowerBar Energize, £28.49 different pathway after consumption. by 15 per cent.
for 25, wiggle.co.uk to glucose, so Try it in training so Also, ‘acute doses’
● Torq Chew, £27.70 for 15, when taken in you know how it taken just before
torqfitness.co.uk combination it affects you. exercise have been
● Or see p30 for DIY can increase your shown to boost
energy bar recipes. body’s maximum RW RECOMMENDS performance. In
carbohydrate- ● SiS GO Energy one study, 6.6mmol
SWEETS Anything with a high absorption rate. + Double Caffeine (the amount of
sugar content will help restock gel (150mg per nitrate in a Beet It
your body’s glycogen stores SUCROSE Glucose gel), £11 for 6, Sport Shot, see
quickly, although you won’t and fructose scienceinsport.com below) taken
get extra ingredients like combined. ● Myprotein between two and
electrolytes. Sports nutrition Otherwise known Energy Elite + two and a half
sweets are also available. as table sugar. Caffeine gel hours before
(75mg per gel), exercise improved
RW RECOMMENDS SODIUM A key £17.99 for 20, performance by
● Clif Bloks Energy Chews electrolyte. myprotein.com 2.8 per cent.
£2.50, tesco.com ● MaxiNutrition
● PowerBar PowerGel Shots ELECTROLYTES FuelMax Plus gel RW RECOMMENDS
£19.99 for 16, wiggle.co.uk Important body (100mg per gel), ● Beet It Sport
● Bassetts Jelly Babies £1 for salts and minerals, £40.99 for 24, shop. Shots (70ml), £25
190g packet, tesco.com which are lost via maxinutrition.com for 15, beet-it.com

WHEN SHOULD I REFUEL WITH CARBS DURING A LONGER RUN OR RACE?

The golden rule is to not wait until you’re depleted before refuelling – start topping up your
carbohydrate stores early. You can take a gel 20-30 minutes before the start of a long run or
race and at regular intervals thereafter, up to the 60g per hour maximum. But it’s important to
practise your fuelling strategy during training so you know what works and what really doesn’t.

THE FIT FOOD HANDBOOK 24

 HYDRATION // FUEL FOR RUNNING

HYDRATION

HOW MUCH WATER DO

I NEED TO DRINK WHEN
I’M RUNNING?
The best advice is to drink
according to your thirst – it’s
a strong predictor of your
hydration needs. ‘Our thirst
mechanism is pretty
accurate,’ says Susan Yeargin,
assistant professor of physical
education at the University of
South Carolina, US. In fact,
drinking too much water can
lead to a condition called
hyponatraemia, in which salt
levels in the blood become
dangerously low, with
symptoms that range from
headaches and nausea to
seizures, coma and, in
extreme cases, death. A
simple way to find out your
hydration status is to check
the colour of your urine. If it’s
clear or pale yellow, you’re
well hydrated. But if it’s the
colour of apple juice or
darker, you need to drink up.
For runs shorter than an marathon races and longer, says Dr Chris Easton, lecturer
hour you can go without drinking little and often (a in exercise physiology at the
water, provided you’re well few mouthfuls at each aid University of the West of
hydrated at the start. During station), rather than gulping Scotland. ‘Weigh yourself
longer runs the options are down lots in one go, will be before going on a 60-minute
to wear a hydration pack (a easier on your stomach. run. Don’t drink anything
backpack containing a water while you’re out and towel
bladder and mouthpiece), off any excess sweat when
or plot a route that passes you get back; then weigh
your home or other point SHOULD I AIM TO REPLACE yourself again. Each gram in
where you have stashed THE AMOUNT OF FLUIDS weight you’ve lost equates
water. You could also try long I’VE LOST AFTER A RUN? to 1ml of fluid, so that figure
runs with isotonic energy If you sweated a great deal, is how much fluid you need
gels (which provide a little replenishment of fluids is to replace for every hour of
hydration, as they contain important, but, again, you training.’ So, if you lost 1kg
water) but without water can judge how much you of weight, your sweat rate
itself – if trying this, build should drink simply by thirst. is one litre per hour and you
distance/duration gradually If you want to be more could aim to replace at least
to allow your body to get precise, there’s a fairly easy this amount over the course
used to them. During half- way to work out your needs, of the rest of the day.

THE FIT FOOD HANDBOOK 26

 HYDRATION // FUEL FOR RUNNING
WHAT ARE ELECTROLYTES,
AND HOW IMPORTANT
ARE THEY TO A RUNNER?
Electrolytes are salts and
minerals that control the fluid
balance of the body, and they
play a key role in muscle
contraction and energy
generation. Sodium,
potassium, magnesium and
calcium are among the major
electrolytes. They’re lost
through sweat, so it’s good
idea to replace them after a
hard workout, especially
if you’re a salty sweater
(look for white marks on your
kit or even your skin after a
run). Some sports drinks
contain electrolytes, and
you can also buy tablets that
add flavour and electrolytes
to water with virtually no
calories or carbs.
RW RECOMMENDS
● O.R.S. Hydration Tablets,
£6.99 for 24 tablets, ors.uk.com
● High5 Zero, £5.83 for
20 tablets, highfive.co.uk
● SiS GO Hydro tablets,
£7 for 20 tablets,
scienceinsport.com
WILL DRINKING TEA AND
COFFEE DEHYDRATE ME?
While caffeine provides
a proven performance-
THE FIT FOOD HANDBOOK
When it comes to
hydration, listen
to your body:
it knows what
it needs.
boosting edge, it also acts
as a diuretic, right? Well,
not exactly. ‘Recent research
shows that caffeine doses
between 250 and 300
milligrams – the equivalent of
about two cups of coffee –
will minimally increase urine
output for about three hours
after consuming it,’ says
Yeargin. ‘However, the
research also shows that
exercise seems to negate
those effects.’ So, ultimately,
you can consider tea and
coffee (and other liquids such
as fruit juice) as contributing
to your daily fluid intake. Just
be sure you get your caffeine
hit at the right time (see p24).
27
 PROTEIN // FUEL FOR RUNNING

A milk- or
yoghurt-based
smoothie is a
good post-
workout option.

THE FIT FOOD HANDBOOK 28


PROTEIN FOR RECOVERY
HOW IMPORTANT IS
PROTEIN FOR RUNNERS?
It’s essential. Recovering
effectively between runs and
after races is as important as
the exercise itself, something
runners often forget. Rest
and recovery ensure your
body gets the maximum
rewards for your hard work
– and protein is the key
macronutrient in this
process. ‘Every type of
running causes microtears
in your muscles,’ says Easton.
‘The higher the intensity,
the more damage is likely.’
Protein helps repair your
muscles, knitting together
damaged fibres to make
them stronger. It also
plays a key role in building
mitochondria, which act
like furnaces inside muscle
cells. The harder you train,
the more mitochondria you
need in order to burn fuel
efficiently. What’s more, high
protein intake has been
shown to help maintain a
strong immune system.
WHAT’S A GOOD POST-
WORKOUT PROTEIN PLAN?
The 30 minutes after exercise
are crucial for accelerating
recovery – during this ‘golden
window’ your body is more
receptive to nutrients to begin
the rebuilding process. A 3:1
ratio of carbs to protein is
optimum for post-workout
recovery, as the protein
increases your body’s ability
to store and use the carbs.
Research published in The
PROTEIN // FUEL FOR RUNNING
Journal of Strength and
Conditioning Research
found this blend promoted
recovery and performance
in subsequent sessions.
Post-workout protein comes
in a variety of shapes and
sizes, including shakes,
powders, water, gels and
good old chocolate milk.
RW RECOMMENDS
● For Goodness Shakes
Recovery shake, £17 for 10 x
500g bottles, athletestore.co.uk
● MaxiNutrition Recovermax,
£29.99 for 750g tub of
powder (10 servings),
shop.maxinutrition.com
● Frijj Chocolate Milkshake,
£1.30 for 471ml bottle,
sainsburys.com
IN GENERAL, HOW MUCH
PROTEIN DO I NEED?
Runners need a lot more
protein than sedentary
people do. The International
Society of Sports Nutrition
says endurance athletes
such as runners need 1.0 to
1.6 grams per kilogram a day
(or 0.45 to 0.72 grams per
pound). That translates to
64-102 grams of protein daily
for a 10-stone runner.
AT WHAT OTHER TIMES
SHOULD I EAT PROTEIN?
Research shows spreading
your intake throughout the
day is the best way to match
your body’s needs. After the
golden window has slammed
shut, having a healthy main
meal containing at least 20g
of protein, along with carbs,
THE FIT FOOD HANDBOOK
within the few hours that
follow your run will continue
the vital rebuilding process.
Starting your day with
protein will ensure you’re
properly fuelling your
training. The goal is to keep
pace with your energy
demands and never letting
your body go into deficit.
And eating a protein-rich
snack before hitting the
pillow will do your training
a favour – sleep is a big
recovery period, during
which more nutrients are
delivered to your hungry
muscles. Opt for a dairy
source: skimmed milk mixed
with some protein powder
is the perfect combination
of dairy and protein to aid
restoration. And even on rest
days, protein consumption
is important to support
recovery and repair.
WHAT ARE THE BEST FOOD
SOURCES OF PROTEIN?
Runners need quality protein
that contains branched-chain
amino acids (BCAAs), which
are key in supporting muscle
recovery. The amino acid
leucine, in particular, helps
stimulate protein building
after exercise. Eggs, chicken,
pork and lean beef are some
of the richest sources of
leucine. You can also get it
from fish, soy and whey, a
type of protein found in dairy
products that the body can
quickly digest and use to
rebuild muscle after a
workout. Legumes, nuts
and wholegrains also
supply protein, though,
in smaller amounts.
29

Craving a nutritious and fuelling snack? Here’s how to make
them yourself. Once you go home-made, you’ll never go back
BANANA, OAT
AND RAISIN
Makes 16 bars
2 very ripe bananas
150g dark brown sugar
135g rolled oats
100g melted coconut oil
100g golden raisins
95g pecans, chopped
85g plain flour
30g coconut flakes
1/2 tsp vanilla extract
1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 tsp cinnamon
1/2 tsp nutmeg
● Preheat oven to 180C/
350F. Coat a 9"-square
baking tray with oil.
● In a bowl, mash
bananas with a fork. Add
sugar, oil and vanilla.
Combine until smooth.
● In a separate bowl, mix
the baking powder, baking
soda, salt, cinnamon,
nutmeg, flour, oats and
coconut. Add the banana
mixture, pecans and
raisins, and mix.
● Pour the mixture into the
baking tray and spread
evenly. Bake for 20 mins.
Allow to cool. Cut into
bars and wrap in cling
film to keep fresh.
NUTRITION PER BAR Kcals 231,
Carbs 26g, Protein 4g, Fat 14g
ENERGY BARS // FUEL FOR RUNNING
DIY ENERGY BARS
CRANBERRY Banana, oat
AND WALNUT and raisin
Makes 16 bars
125g walnut pieces
175g pitted dates
120g dried cranberries
60g unsweetened
shredded coconut
● Preheat oven to 160C/
325F. Place the walnuts
in a small baking tray and
bake for 10 minutes, or
until lightly browned. Set
aside to cool.
● Line an 8"-square
baking tray with cling film.
Coat the inside with oil.
● In a food processor,
combine the dates,
cranberries, walnuts and
coconut. Process until
ground into fine pieces.
Add one tablespoon
of water. Process until
mixture holds together
when pressed with your
fingers. Pour the mixture
into prepared tray.
● With the back of a
spoon, spread the
mixture out and press to Bananas are rich
compact. Refrigerate for in the mineral
potassium, which
one hour, then cut into 16 is needed to
squares and serve. You maintain healthy
can store the bars in an blood pressure.
airtight container in the
fridge for several days.
NUTRITION PER BAR Kcals 130,
Carbs 15g, Protein 2g, Fat 8g
THE FIT FOOD HANDBOOK 30
 ENERGY BARS // FUEL FOR RUNNING

SUPER SEEDS

Makes 16 bars

40g golden flaxseeds

40g brown flaxseeds
40g chia seeds
50g rolled oats
Cranberry 125g chopped cashews
and walnut
40g unsalted sunflower
seeds
30g dried tart cherries or
Walnuts are a chopped dried apricots
superb source of 26 pitted dates or fresh
omega-3 fatty figs, roughly chopped
acids and are rich 1/8 tsp cinnamon
in antioxidants.
30g unsweetened
coconut flakes (optional)
30g vanilla protein
powder
30g unsweetened
cocoa powder
100g honey
Pinch of salt

● Line an 8"-square
baking tray with cling film.
Coat the inside with oil.
● In a food processor,

combine the flaxseeds,

chia seeds, oats,
cashews, sunflower
seeds, cherries, dates,
cinnamon, coconut (if
using), protein powder,
cocoa powder, honey
and salt. Process for one
minute, or until nuts and
fruit are broken into small
pieces and the mixture
moves in one mass.
● Pour mixture into the

Super seeds tray and press to compact.

Cover and refrigerate for
one hour. Cut into 16
bars. Leave refrigerated
until ready to eat.

NUTRITION PER BAR Kcals 257,

Carbs 45g, Protein 6g, Fat 9g

THE FIT FOOD HANDBOOK 31