Healthy eating to fuel your training

 In Health

Whether you’re training for a 10k, a full marathon or enjoy hitting the gym, these quick and easy fruit-based recipes will give you that extra boost to help you cross that finish line and reach your goals.

Pre-run

Here’s one of our favourite smoothie recipes, packed with Vitamin C, to get you in the mood for training. Enjoy 60-90 minutes before your run or spin class to let the vitamins ingest and leave you feeling ready and raring to go.

Pre-run shake

100g strawberries

250ml orange juice

1 measure Whey protein

40g walnuts

 

Post-run

Exercise can reduce your reserves of antioxidants, which is why choosing the right post-exercise foods is so important. Blueberries and raspberries deliver the antioxidants to fight damage to your DNA due to stress from the strenuous activity and granola contains carbohydrates to help replenish your muscles’ energy stores. The Greek yogurt, with double the amount of protein as regular yogurt, provides your muscles with the tools for repair.

Post-run smoothie

50g blueberries

50g raspberries

60g granola

150g Greek yoghurt

 

This shake is for the banana lovers and is packed full of protein and antioxidants to provide post-action energy,

1 banana

1/2 cup fresh or frozen blueberries

1/2 cup fresh or frozen strawberries

3/4 cup yogurt

1/2 cup ice

 

Fancy a snack?

Instead of grabbing the first snack you come across (we’ve all raided the cupboards after the gym) try these refreshingly fruity kebabs they taste delicious and are super easy to prepare.

 

Frozen fruit twizzlers with passion fruit & lime topping

80g strawberries

8 green grapes

80g mango

80g melon

2 kiwi fruit (peeled)

100g pineapple

 

For the topping:

juice of 2 limes

4 passion fruits, halved and seeds scraped out

1 tsp. icing sugar

Method

  1. Mix the drizzle ingredients in a bowl, stirring until the sugar has dissolved. Pass mixture through a sieve for a smoother finish.
  2. Twizzle the fruits onto skewers and drizzle the sauce on top, set aside a little for dipping. Put the fruit twizzlers in the freezer for about 40 minutes. Take the twizzlers out and enjoy.

 

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