If you’ve resolved to get fitter in 2018 and embarked on a running programme, now is the time to take an honest look at your diet. Are you fuelling your body with the right foods? Do you eat plenty of nutrient-packed fresh foods, or are you relying on too many sugary snacks and fast foods?
There’s overwhelming evidence from scientific studies that a good fuelling strategy can improve your stamina, recovery and performance. Better still, it can also make your running feel easier.
In The Runner’s Cookbook, I explain how to eat to optimise your performance. Grounded in scientific evidence, this part nutrition guide and part cookbook, shows you how to fuel your body. You don’t have to be an Olympic runner to benefit; whether you’re training for your first marathon or just looking to improve your Parkrun time, my tips will help you gain the confidence to create delicious, nourishing meals that will support your training goals.
One of the biggest mistakes new runners make is buying lots of supplements, in the belief they’ll help them run faster! The truth is the vast majority won’t – and could even be dangerous! In The Runner’s Cookbook, I debunk the myths about supplements and give you evidence-based nutrition advice on fuelling before, during and after running, guidance on hydration and weight loss, and how to prepare for 5k, 10k, half marathons, marathons and ultra races.
You’ll also find more than 100 delicious easy-to-make recipes, including breakfasts, salads, main meals, vegetarian main meals, desserts and snacks – that match the nutritional needs of runners. They combine tasty nutrient-packed ingredients to fuel your running and promote recovery.
This simple one-pot dish made from turkey, rice and vegetables and served with yogurt really ticks off all the food groups. It provides an ideal mix of protein and carbs along with antioxidant-rich vegetables – just what you need for rapid post-run recovery. You can substitute chicken breast or thigh fillets for the turkey and frozen broad beans or green beans for the broccoli.
- 2 tbsp light olive oil or rapeseed oil
- 1 onion, chopped
- 1 leek, washed and sliced
- 2 garlic cloves, crushed
- 400g (14oz) turkey breast steaks, cut into 1cm strips
- 2 tbsp medium curry paste
- 200g (7oz) brown basmatic rice
- 500ml (18fl oz) chicken stock (or 1 chicken stock cube dissolved in 500ml boiling water)
- 1 head (300g) broccoli, broken into florets
- 100g (3.5oz) frozen peas
- A handful of fresh parsley, chopped
- Salt and freshly ground black pepper, to season
- To serve: Plain Greek yogurt
Heat the oil in a large heavy-based pan over a medium heat, add the onion and leek and cook for five minutes, stirring occasionally. Add the garlic and turkey and continue cooking for a further 2–3 minutes.
Stir in the curry paste, rice and stock. Bring to the boil, cover and cook on a low heat for 25 minutes, or until the rice has absorbed most of the liquid.
Stir in the broccoli, continue to cook for five minutes, then add the peas and continue cooking for a further five minutes, adding a little more stock or water if necessary.
Stir in the parsley, season to taste and serve topped with a spoonful of plain Greek yogurt.