Cook, Eat, Run

Homemade Running Fuel:
'I hope that these recipes are a little more palatable for you to enjoy - not to mention cheaper - than most of the gels on the market. It's all about what works for you and your body - whether that's gels, chews, 'real' food, bars or drinks.'

Breakfast:
'Ideally you want to take on 400–500 calories, about 2–3 hours before a race (I typically leave less time than this during training runs). Studies have shown that combining protein with carbohydrates before endurance sport can promote muscle repair while exercising, so all of my breakfasts include a protein source, such as milk, nut butter, oats or eggs.'

20-Minute Meals:
'I got into the habit of running home from work a couple of days a week or fitting an evening class into my schedule, meaning I often didn’t get home until past 8 o’clock. When it’s late, you just want to be able to make something fast and easy, but you also want it to be nutritious so that you can refuel post-exercise (or prepare yourself for the following day’s run). These meals are on the table within 20 minutes (and there’s no shame if you cook and eat them in your sports kit!).'

Pre-Run Fuel:
'I took a poll on Instagram to find out what other runners ate before a race or long run. Runners are a pretty superstitious bunch and many stick to their tried and true ‘night-before’ meal religiously, even when travelling. Pizza, lasagne and pasta with tomato sauce came out as favourites, so instead of re-inventing the wheel, I’ve included some delicious homemade versions of these.'

Refuel Savoury (and Sweet):
'Refuel with a combination of protein and carbohydrates. Protein is involved with muscle repair and adaptation (increased strength and power), making sure hard sessions actually make a difference in training. We also need carbohydrates to replace muscle glycogen, especially on longer runs. Studies have shown that if you have 24 hours of recovery between sessions, then eating your carbohydrates as meals and snacks according to your own schedule and preference is more than adequate.'

Snacks:
'Elevenses are a very real thing in my life. When people say they go from breakfast to lunch without getting hungry, I am immediately suspicious of them. Maybe they don’t run 8 miles before work, maybe they don’t talk about food all day (job hazard of a student dietitian), or maybe their morning cereal really does tide them over. But for me, regardless of what I’ve eaten for breakfast, I need a mid-morning snack (and a mid-afternoon one too!).'