“Digesting food and exercising at the same time is difficult for most athletes,” says Dr Joshua Scott, a primary care sports medicine physician. But running on an empty stomach can be tough, too. (Talk about seriously bonking.)

So what should you do? Here’s a look at the pros and cons of eating breakfast before your run — and how you can fuel up without feeling sick.

The Case for Eating Breakfast
Let’s quickly recap the benefits of eating something before a morning run. Assuming you haven’t noshed since the night before, your body’s levels of glucose – the fuel your muscles use for energy — are pretty low. You’ll likely have enough to make it through a short run that’s less than an hour at an easy to moderate effort. But if you’re planning on running for more than 60 minutes, or doing intense intervals on a totally empty stomach, you might find yourself feeling slow, lethargic, or even lightheaded without eating, Scott explains.

Eating before harder efforts brings those glucose levels back up, so your muscles have plenty of fuel to put to work quickly. The problem? Having a ton of food jostling around in your stomach can be a recipe for nausea, side stitches, or vomiting. And even if you don’t feel queasy, there’s a good chance your run will seem harder. During digestion, blood gets diverted toward your GI tract and away from working muscles (in this case, your legs). “That can make an otherwise usual workout seem more difficult,” Scott says.

The Case for Running on an Empty Stomach
Pounding the pavement without eating anything might help you steer clear of stomach issues. “Having an empty stomach prevents food from being bounced around,” Scott says, so you’re less likely to get slammed with the urge to upchuck. Time is also a factor. Not having to spend time prepping food and eating before your run might mean you get to sleep a little later — always a nice bonus!

But skipping breakfast can set you up for problems on long or intense runs. You might find yourself dragging without that ready source of glucose. “Fasted training leads to shorter, less intense workouts,” explains registered dietician and sports nutrition specialist Georgie Fear. Push yourself too hard, and you could even end up feeling dizzy or faint. To make matters even worse: Running without adequate fuel boosts your body’s levels of the stress hormone cortisol, which can temporarily suppress your immune system and make you more susceptible to getting sick.

And if you’re trying to lose weight, despite what you might have heard, running on an empty stomach does increase the amount of fat calories you burn, but that doesn’t mean faster weight loss. “When running, you burn both carbs and fat,” explains Dr Liz Applegate, former director of sports nutrition at the University of California.  “If you’re low on carbs, the body will kick in more stored fats for fuel. But due to low energy, you may not run as hard or as long. And after your run, your metabolism may slow due to your semi-fasted state. All this translates into fewer total calories burned. So eat a snack. You’ll run better and burn more calories than if you were running on empty.”

So What Should You Do?
It depends on what your workout looks like. Many folks can do moderate runs lasting less than an hour on an empty stomach with no problem. (Though you certainly can eat beforehand if you want to.) But if you’re going longer or are doing something intense like intervals, hills, or speedwork, it’s a good idea to get something in your stomach, says Scott.

If you plan to have a full breakfast, allow yourself at least two hours before running to digest and keep queasiness at bay. Aim for a mix of complex carbs and protein such as scrambled eggs with whole grain toast, yoghurt with fruit and whole grain cereal, or oatmeal with milk, fruit, and nuts, Fear recommends. Save the giant cinnamon roll or bacon, egg, and cheese sandwich for a day when you’re resting or running later on. High-fat foods take longer to digest and are more likely to mess with your stomach.

Focus on getting at least 100 calories of carb-rich food such as a banana, a handful of pretzels or whole grain cereal, or a slice of toast. (After your run, you can eat the rest of your breakfast and get in the protein, fruits, and veggies you skipped earlier, she says.) An energy gel pack with around 100 calories is another good option.

As for your morning coffee, consuming caffeine before a run could help you go faster, harder, and longer, according to a review of 21 studies. Having two cups of coffee about an hour before running seems to deliver the biggest benefits, the study authors concluded. On the other hand, caffeine can mess with some athletes’ stomachs, Scott points out. If that’s the case for you, save the cuppa for after your run.

The bottom line here is testing out different methods to find what works best for you. Once you find it, stick to it — especially on race day.

The post Is Running on an Empty Stomach Best or Should You Eat Breakfast First? appeared first on Runner's World.

You may have also heard, though, that some people link fasted cardio to weight loss and performance benefits. So, should running on empty always be your morning ritual? Here’s what the experts have to say about completing cardio workouts in a fasted state.

What is fasted cardio?
Fasted cardio is quite simple: “It literally just means doing a workout after not eating for some amount of time,” explains Lauren Antonucci, R.D.N., a board-certified specialist in sports dietetics based in New York.

“If we run fasted, we tap into our fat stores as a fuel source sooner, so we’re running more on oxidised fat versus glycogen or carbohydrates,” says Featherstone.

Some research helps to demonstrate this source of fuel change that happens during fasted cardio. For example, a systematic review and meta-analysis published in 2016 in the British Journal of Nutrition states that an aerobic workout performed in a fasted state leads to greater fat oxidation, compared to a cardio workout done after eating.

More specifically and more recently, a study published in the International Journal of Environmental Research and Public Health in 2022, involving 12 male participants, found that fasting, even for just six hours, and then running on a treadmill for 20 minutes at a low to moderate intensity (45% to 65% of VO2 max) enhanced fat metabolism, when compared to running in a fed state.

What are the drawbacks of fasted cardio?
People tend to latch on to those concepts, and see fasted cardio as a path to weight loss (you’ll burn more fat!) or enhanced performance (if you can tap into fat stores for long periods, you’ll never hit the wall!).

When it comes to weight loss, all that fat-burning potential from fasted cardio does sound appealing. But “you’ll still be burning the same amount of calories,” says Antonucci. If you’re eating within the nutritional budget determined by your training plan and weight-loss goals, “burning a little bit higher percentage of fat is not really that important to your body weight over time or your body composition,” she says.

Also, your body may not automatically burn fat instead of glucose in a fasted state; it may turn to protein. “Research shows that there’s an increase in muscle breakdown when we exercise fasted, so it could actually decrease our strength,” says Featherstone.

While the research on protein metabolism in a fasted state is limited, one review article published in the Strength and Conditioning Journal in 2011 states that exercising in a fasted state yielded greater protein loss than in a non-fasted state, suggesting it might not be best for those looking to build muscle. Another scientific review published in 2020 states that while protein doesn’t provide much fuel for exercise on a regular basis, when you restrict calories, that contribution markedly increases.

Let’s not forget those endurance benefits: People were actually able to perform aerobically for longer after eating than when they fasted, a meta-analysis published in 2018 in the Scandinavian Journal of Medicine & Science in Sports found. And additional research shows that fasting has negative impacts on the intensity and volume of training—both of which can hinder your performance. “Intensity increases with our runs, and with that our dependence on carbs increases,” says Featherstone. “If we don’t have carbs to pull from, the intensity of our workout is going to suffer.”

Any time you do any high-intensity workout — intervals, fartleks, any speedwork — you’re going to burn a super high percentage of carbs no matter what. “Not fueling beforehand just shortchanges your energy and ability to work hard,” says Antonucci. Plus, your rate of perceived exertion is much higher at a lower intensity when you’re running off fat versus carbs, says Featherstone, and you’re likely to finish fasted high-intensity runs feeling terrible or hit a wall sooner in longer efforts.

Finally, while there is some research on the benefits of fasted cardio, there’s a need for more long-term, bigger studies and those done on different populations. A review paper published in the Proceedings of the Nutrition Society in 2018, points out that while fasted cardio enhances fat metabolism, we still need to know how that might affect those with cardio-metabolic conditions and how training in a fasted state might affect outcomes when doing other types of workouts, like resistance training.

So, is fasted cardio right for you?
If you’d rather use your pre-run time in the morning to sleep in a little bit or you can’t handle the idea of eating early in the morning, sure, it’s okay to do fasted cardio. “Just make sure you’re only doing easy runs when you’re in a fasted state,” says Featherstone. Because of limited glycogen, don’t regularly plan long (90 or more minutes) or hard workouts when fasted.

Otherwise, when it comes to really putting in the work, it’s better to run within one to three hours after eating breakfast. “Running isn’t just about burning fat,” says Antonucci. “When you’re properly fueled, it’s going to feel better mentally and physically.”

The post Fasted Cardio May Mean You Use More Fat as Fuel, But… appeared first on Runner's World.

It seems that people generally tend to fall into one of two camps: those who head out the door for their morning run without eating anything and those who need something in their stomachs first. But is one more beneficial to your health than the other? It’s a possibility, according to new research out of England.

In the six-week study, published in the Journal of Clinical Endocrinology & Metabolism, 30 overweight, inactive men were split into three groups:

1. No exercise at all
2. Ate a carb-only breakfast before exercise
3. Ate a carb-only breakfast after exercise

Those in the exercise groups cycled at a moderate intensity three times per week at 50 percent of their peak power output during weeks 1 through 3, and at 55 percent of their peak power output during weeks 4 through 6. During week 1, participants cycled for 30 minutes; during week 2, participants cycled for 40 minutes; and during weeks 3 through 6, participants cycled for 50 minutes.

Participants consuming a carb-only breakfast (either two hours before or after working out) were given a drink that contained 1.3 grams of carbs per kilogram of body mass with vanilla flavouring that was a 20 percent carb solution. Participants who didn’t exercise at all throughout the study were given the same carb-rich drinks three days a week for breakfast and a placebo to drink with their lunch.

RELATED: How To Carbo-Load For Your Next Race

The researchers found that those who exercised before breakfast burned two times the amount of fat than those who exercised after breakfast. They also responded better to insulin—“all the more remarkable given that both exercise groups lost a similar amount of weight and both gained a similar amount of fitness,” Javier Gonzalez, Ph.D., study author and lecturer of human and applied physiology at the University of Bath, said in a press release.

One possible reason why exercising before you eat breakfast leads to greater fat burn, according to Gonzalez, is due to availability of fatty acids—which, among other functions, fuel your cells if glucose isn’t available.

“When we exercise, we increase the number of fatty acids that the muscle is exposed to, and when the muscle sees these, it causes a cascade of signals that lead to [muscle] adaptation,” Gonzalez told Runner’s World. “By exercising in the overnight fasted state, we increase the amount of fatty acids that the muscle is exposed to.”

And that can lead to greater health benefits: By burning more fat within your muscles, your muscles will adapt more to the exercise, Gonzalez said. That’s important because the more your muscles adapt, the stronger they’ll get.

Gonzalez and his colleagues also saw the muscles produce more of a key protein that helps take sugar out of the bloodstream, leading to lower insulin levels, which contributes to improving health, he said.

“High levels of insulin are linked to the development of type 2 diabetes and cardiovascular disease, so a lower insulin level is thought to reduce future risk of these diseases,” Gonzalez said.

RELATED: 6 Key Healthy Foods For Runners!

Still, there are some limitations of the study to take into consideration. For one, this study was only in men with who were overweight or obese, so it’s not entirely clear whether the same results would be seen in women, or in those who are a normal weight. More research needs to be done on those populations before a firm conclusion can be reached.

Plus, even if you are trying to exercise to shed some extra kilos or improve your health, you shouldn’t look to early, prebreakfast workouts as the definitive answer. The results aren’t enough that you absolutely have to force yourself to wake up early and get your runs or workouts in before you eat breakfast if you don’t have time to do so, or simply aren’t a morning person.

Exercising at another time of day is better than not exercising at all, according to Gonzalez. While the results of this study could help those struggling to lose weight, everyone is different, and ultimately, you have to do what’s best for you personally.

The post Is Running Before You Eat Breakfast Better For Weight Loss? appeared first on Runner's World.

What to Eat Before a Long Run

Long runs are most commonly defined as being 60 minutes or more, and once you get into half or full marathon training, a good chunk of your runs will be at least 60 minutes.

What you eat before a long run is a good dress rehearsal for your pre-race breakfast, says Lizzie Kasparek, R.D., sports dietician for the Sanford Sports Science Institute.

Long runs require more energy than shorter runs, which means your pre-run snack or meal will be larger and take a little more time to digest. That’s why Kasparek recommends eating two to four hours before a long run (and eventually, your race).
RELATED: 4 Reasons You Should Eat Protein At Breakfast

“Whether you give yourself a few hours or just an hour to digest, focus on consuming mostly carbs,” she says. Your body’s preferred fuel source is simple carbs – banana, oatmeal, white bagel, a honey packet – because it can be quickly turned into energy.

Yes, we know that may mean an early wake-up for morning runners, but you’ll be grateful when you have the energy to push past the first hour. Plus, you can always wake up, eat a little something, and go back to sleep until run time.

Try: A small bowl of oatmeal topped with a few slices of banana
For sensitive stomachs: Half a white bagel with peanut butter or serving of white rice

What to Eat Before a Sprint/Interval Workout

Often, speed work doesn’t last for more than 60 minutes, but the workout is much more intense than slower, longer kilometres. And because of this, your body needs pre-run carbs, says Kasparek, who points out that some people also like a little bit of protein with this snack.

“You need to provide your body with quick carbs that give your body energy it can use right away,” she says.

Try: Plain Greek yoghurt with blueberries or banana with peanut butter or handful of dry cereal or a gel
For sensitive stomachs: Half a banana

What to Eat Before an Easy Run

Most easy runs don’t require a prerun snack – even those that are pushing 60 minutes, says Kasparek.

“If you’re going out for a quick 30- or 40-minute easy run, and you haven’t eaten in a couple of hours or it’s in the morning after an overnight fast, you’re probably not going to die if you don’t eat before that run,” she says.

The best thing to do is schedule those easy runs around your normal snacks and meals. For example, after a morning run, use your breakfast as your recovery meal, which will include carbs plus 15 to 25 grams of protein, says Kasparek.

If you’re running in the afternoon, instead of having your usual 3 p.m. snack and a 4 p.m. pre-run snack, skip the pre-run snack, or bump your 3 p.m. snack to an hour before your run. Then Kasparek suggests making your post-run meal your dinner.

That said, if you know that you can’t run well or safely without something in your system, have something small like half a banana or a tablespoon of peanut butter. And remember, easy means easy, so running at a relaxed pace that you can maintain and talk to a friend effortlessly if needed.
RELATED: Peanut Butter: The Ultimate Runner’s Food

Try: Eggs with toast or a protein shake or oatmeal made with milk after a morning run, or salmon with rice or a veggie stir-fry after an afternoon or evening run

What to Eat Before a Race

If you’ve been training properly, you have practiced your pre-race meal before your long runs, says exercise physiologist Susan Paul. “Race morning is not the time to try anything new,” she says.

For shorter distances, like a 5K or 10K, your breakfast should be similar to what you’d eat before a track (interval) workout, because the intensity is higher, while the duration is shorter.

For longer distances, like a half or full marathon, your breakfast – and the timing of when you have it – should be similar to what you practiced eating before your long runs.

As Paul and Kasparek point out, give yourself plenty of time to digest before you head to the start line. And because you might have hours between the time you have breakfast and toe the line, bring an extra snack, says Kasparek.

“You don’t want to be hungry on the start line,” she says.

Try: Toast with peanut butter + gel or an energy bar 30 minutes prior to the start

This article originally appeared on runnersworld.com.

The post What To Eat Before Every Type Of Run appeared first on Runner's World.

Grab a spoon (yes, a spoon!) and dig into these refreshing, one-serving smoothie bowls.

Lean, Green, and Mean
Basil is refreshing, and cottage cheese is high in muscle-building protein.

Ingredients
2 cups baby spinach
½ cup cottage cheese
½ cup frozen cubed pineapple
½ frozen banana, chopped
⅓ cup orange juice
2 large basil leaves
1 teaspoon lemon zest
1 teaspoon chia seeds
1 tablespoon sliced almonds
2 sliced strawberries

Instructions
Blend together spinach, cottage cheese, pineapple, banana, orange juice, basil, and lemon zest. Pour into chilled bowl and top with chia, almonds, and strawberries.

Orange Crush
Kefir is loaded with gut-friendly probiotics.

Ingredients
½ orange, zested, peeled, and chopped
½ frozen banana, chopped
½ cup grated carrot
½ cup plain kefir
1 tablespoon almond butter
1 teaspoon orange zest
½ teaspoon vanilla extract
2 tablespoons Muesli
2 tablespoons frozen blueberries
1 teaspoon maple syrup

Instructions
Blend together orange, banana, carrot, kefir, almond butter, orange zest, and vanilla extract. Pour into chilled bowl and top with muesli, blueberries, and syrup.

Red Velvet Cheesecake
The nitrates found in beets may improve endurance.

Ingredients
½ cup reduced-fat ricotta cheese
½ cup unsweetened frozen cherries
½ frozen banana, chopped
⅓ cup milk
1 small cooked beet
1 teaspoon orange zest
¼ teaspoon ground cinnamon
1 tablespoon dark chocolate chips
1 tablespoon chopped walnuts
Mint leaves

Instructions
Blend together ricotta, cherries, banana, milk, beet, orange zest, and cinnamon. Pour into chilled bowl and top with chocolate chips, walnuts, and mint.

RELATED: 9 Mistakes You’re Making Every Time You Blend a Smoothie

Chocolate Fudge
Avocado is high in healthy fat.

Ingredients
½ cup milk
1 small frozen banana, chopped
½ avocado
1 pitted medjool date
1 scoop vanilla protein powder
1 tablespoon unsweetened cocoa powder
1 teaspoon peanut butter
¼ teaspoon ground cinnamon
2 tablespoons fresh raspberries
1 tablespoon unsweetened coconut flakes

Instructions
Blend together milk, banana, avocado, date, protein powder, cocoa powder, peanut butter, and cinnamon. Pour into chilled bowl and top with raspberries and coconut.

Berry Melon
Watermelon is 90 percent water and high in potassium for hydration and muscle function.

Ingredients
1 cup cubed watermelon
1 cup frozen raspberries
¾ cup plain Greek yoghurt
2 teaspoons fresh lime juice
1 teaspoon honey
1 teaspoon fresh ginger
2 mint leaves
1 tablespoon chopped pistachios
1 tablespoon cacao nibs

Instructions
Blend together watermelon, raspberries, yoghurt, lime juice, honey, ginger, and mint. Pour into chilled bowl and top with pistachios and cacao nibs.

Mango Tango
Mango is packed with immune-boosting vitamin C.

Ingredients
½ cup frozen chopped mango
½ frozen banana, chopped
⅓ cup almond milk
½ cup silken tofu
1 teaspoon lime zest
⅛ teaspoon cayenne
1 tablespoon chopped roasted cashews
1 sliced kiwi
1 teaspoon honey

Instructions
Blend together mango, banana, almond milk, tofu, lime zest, and cayenne. Pour into chilled bowl and top with cashews, kiwi, and honey.

The post 6 Power Smoothie Bowls You’ll Love! appeared first on Runner's World.

The age-old question “What should I eat before a long run or race?” plagues every runner. An ideal pre-workout meal is high in carbohydrates, moderate in protein, and low in fat – the latter two are harder to digest, and can cause GI issues. Try different meals during training to see what works for you, and give yourself two to four hours to let things settle.

RELATED: 7 Tips For Fuelling Your First Marathon

Here are six to choose from:

Basic

– 4 low-fat frozen pancakes topped with 1 sliced banana and 1 tablespoon maple syrup. Serve with 1 cup low-fat milk.

The carbs top off your muscles’ glycogen stores, which are essential for endurance athletes, says sports dietitian Angie Asche, M.S., R.D. “Quick-acting carbs may also increase your performance and your time to exhaustion.”

Gluten-Free

– 2 cups rice cereal with 1 cup low-fat milk. Serve with 1 cup grapes, 1/2 cup diced pineapple, and dash of cinnamon.

Runners with Celiac disease and gluten sensitivity can find carbs from gluten-free grains and fruit.

RELATED: How To Fuel For A Half Marathon

Weight Loss

– 3-egg-white omelette cooked with olive oil spray and seasoned with black pepper and sea salt. Serve with 1 toasted English muffin with 2 tablespoons strawberry jam, 1/2 cup sliced pears, and 1 cup low-fat chocolate milk.

If you’re trying to trim your waistline, the worst thing you can do is skimp on your pre-run fuel. “Cutting carbs would be very detrimental to your performance,” says Asche. Post-run, refuel with lean protein and complex carbs, but lay off indulgences like sweets and alcohol. Opt for a smaller dinner such as a sweet potato, a small chicken breast, and a cup of Brussels sprouts. A registered dietitian can create a nutrition plan for your specific training and weight-loss goals.

Vegetarian or Vegan

– 1 1/2 cups cooked instant oatmeal made with water and 1 tablespoon peanut butter, topped with 1/4 cup raisins, 1/2 cup defrosted frozen peach slices, 1 tablespoon maple syrup, and pinch of nutmeg.

Vegetarian and vegan runners should focus on their intake of protein, iron, and B12 (non-meat sources are fortified breads, juices, and cereals). For best absorption, pair iron-rich foods (like oatmeal and raisins) with sources of vitamin C – found in many fruits and veggies, including peaches.

Sensitive Stomach

– Smoothie made with 1/2 cup frozen mango, 1 large frozen banana, 1 cup low-fat milk, 1/2 cup low-fat plain Greek yoghurt, 3 tablespoons instant oatmeal, and 1 tablespoon honey.

The stomach empties liquids significantly faster than solids. But a smoothie won’t necessarily cure your GI woes. Keep a food journal while you train, noting foods and spices that cause GI distress before your long runs. “The night before a long run, keep things bland,” says Collingwood.

Dairy-Free

– 180ml plain soy yoghurt with 1 diced apple and 1/2 cup low-fat granola, topped with 1 tablespoon honey. Pair with 3 scrambled egg whites cooked with olive oil spray and seasoned with black pepper and sea salt.

Dairy sources, like yoghurt and milk, offer protein and carbs – both crucial for performance and recovery. Unlike many dairy alternatives, which provide carbs but lack sufficient protein, soy-based yoghurt has both. Paired with egg whites, it’ll give you an extra boost.

The post The Perfect Breakfast For Every Runner appeared first on Runner's World.

1. Easy Snack
Cool off post-run with a small bowl of frozen berries.

2. Pancakes
Fold in 1 tablespoon fresh or frozen berries per 60ml of pancake batter.

3. Mint Topping
Toss fresh blueberries in a bowl with a sprinkling of sugar, whole mint leaves, and a small splash of water. Freeze in a single layer on a baking sheet, 1 to 2 hours. Remove from freezer and mash with a fork. Serve atop yoghurt or granola.

4. Salsa
Mix chopped red onion and chopped cilantro with sunflower or pumpkin seeds and whole fresh blueberries. Toss over fish tacos.

5. Smoothie
Puree 1 part coconut oil with 3 parts fresh or frozen blueberries until emulsified, then add a banana, frozen strawberries, water, cacao, and plain yoghurt. Blend until smooth, adding more water as needed.

RELATED: 9 Mistakes You’re Making Every Time You Blend a Smoothie

6. Salad
Toss dehydrated berries into a spinach and feta salad with cracked pepper and lemon vinaigrette.

7. Sauce
Cook a handful of dehydrated berries in 1 tablespoon of balsamic vinegar for 5 to 8 minutes. Add water as necessary. Mince a shallot and add to sauce; remove from heat and serve over duck, venison, or lamb.

8. Ice ‘cream’
Freeze peeled, sliced bananas overnight; blend in blender or food processor with fresh or frozen berries and a dash of sea salt.

9. Biscuits
Add frozen blueberries to your favorite biscuit recipe, working them into the dough right before you cut and place the biscuits in the oven. Serve with honey and butter.

10. Compote
Cook fresh blueberries in their own juices over medium heat for 5 minutes until liquid is slightly reduced. Taste for sweetness and add sugar if needed. Use to top baked goods, stirred into yoghurt, or spread on toast.

The post The 10 Best Ways To Enjoy Blueberries! appeared first on Runner's World.

Under-Blending

Let’s not understate this: Take. Your. Time. Smoothies are quick, but that doesn’t mean blending for three seconds is going to cut it. You want to blend everything really well so that your smoothie is lump-free. Aim for one to two minutes with a regular blender, or one minute if you’re using a fast blender.

Not Adding a Thickener

Smoothies should have some body to them, so use something that will thicken the mix and make it creamy. Fruits that have thick flesh like peaches, apricots, mangos, and bananas will produce a deliciously thick and creamy consistency. You can also use a tablespoon or two of soaked flax or chia seeds, which will add a good dose of omegas.

Overdoing It With the Powders

Simply put, many nutritional powders out there aren’t so good for you. Don’t reach for anything from a jar without reading the label – it’s not rare to see artificial sweeteners, GMOs, and unpronounceable ingredients added.

Going Too Sweet

Definitely don’t add sugar, and if you’re using non-dairy milk, go for the unsweetened kind. Berries, frozen bananas, and almond milk are naturally sweet – dates are a great addition if you’re making a more dessert-like drink. If your smoothie still ends up being too sweet, all hope is not lost: Use lemon or lime juice to balance out the taste.

Adding the Kitchen Sink

Less is more. We know that it’s temping to add kale, avocado, berries, sprouts, spirulina, and quinoa to your blender but resist tossing in every superfood known to man. Instead, choose three or four (tops!). Otherwise the flavour can get funky, especially if you’re adding greens. Maca powder, for example, is a great superfood that goes well with most fruits and seeds.

Using Too Much Ice

Tossing in too many ice cubes makes it harder for the good fats from coconut oil, flax oil, seeds, or nuts to incorporate into the drink. So try adding ice last to ensure that everything is well-blended and that you have more control over the ratio of cubes to beverage. One smart idea is to freeze leftover juice, coconut milk, or almond milk in an ice tray, and use those cubes instead of frozen H2O to pop into your smoothie.

Adding All the Liquid at Once

Dumping in all of your milk, juice, or coconut water right away could leave you with a too-thin smoothie. Blend in half the liquid first, then add your greens, fruit, seeds, nuts, oil, then ice, and see if you like the consistency. You can pour in more if needed.

Using Under-Ripe Fruit

You wouldn’t eat plain under-ripe fruit, so don’t put it in your smoothie either. It won’t blend well and it won’t taste good. On the other hand, ripe fruit that’s got a few bruises is okay. Smoothies aren’t a beauty contest – it’s all about the taste.

Sticking to a Recipe

Be creative, keeping a few general guidelines in mind: Always use a variety of berries, something to make the mixture thick and creamy, and a good quality milk or nut milk. Cheers!

The article 9 Smoothie Mistakes You’re Making originally appeared on Prevention.

The post 9 Mistakes You’re Making Every Time You Blend a Smoothie appeared first on Runner's World.

But what about the effects of breakfast consumption on athletic performance? It’s clear that if you don’t eat breakfast, your performance in the morning will suffer. While you sleep, your brain and other vital organs are burning up your carbohydrate supplies, so unless you restock them you’ll be operating at a deficit.

RELATED: 10 Ways To Kick-Start Your Breakfast

A new study by researchers at Loughborough University in the U.K., just published in Medicine & Science in Sports & Exercise, takes things a step further. They measured exercise performance (30 minutes of steady-state cycling followed by a 30-minute time-trial) at 5 p.m., with or without breakfast. The subjects had eaten as much as they wanted for lunch (and the subjects did indeed eat about 200 calories more after skipping breakfast compared to when they ate breakfast), but this wasn’t enough to make up the deficit. Time-trial performance was 4.5 percent worse after skipping breakfast.

RELATED: 4 Reasons You Should Eat Protein At Breakfast

One caveat is that all the subjects in the study were habitual breakfast eaters. It’s possible that the bodily rhythms of people who normally don’t eat breakfast would be different, such that the absence of breakfast wouldn’t affect them. Still, that’s a pretty big difference in performance, presumably because lunch alone wasn’t enough to fully replenish carb stores. For weight loss, the research still seems pretty mixed to me; but for athletic performance, breakfast certainly seems like, if not the most important, then definitely one of the three most important meals of the day.

The post Does Skipping Breakfast Affect Performance? appeared first on Runner's World.

RELATED: 6 Toast Toppings To Revolutionise Your Breakfast

Get your fill

A breakfast that contains at least 30g of protein slows the release of the hormone ghrelin, which triggers feelings of hunger. Consuming protein at breakfast also increases the release of satiety hormones, helping you feel fuller for longer.

Drop kilos and keep them off

Routinely eating breakfast is associated with maintaining a healthy weight over time. Phillips’ research found that 30g of protein at breakfast may help you lose weight because it curbs your appetite.

RELATED: 5 Reasons Runners Need a Good Breakfast

Manage blood sugar levels

Experts theorise that regularly breaking a fast with refined carbs and no protein (think doughnut or scone) could lead to spikes in blood sugar, which can stress the pancreas and may increase the risk of type 2 diabetes. Stuck for time? It’s better to have a doughnut for breakfast than nothing at all: the calories will jump-start your metabolism and keep you from feeling sluggish. Just don’t make it a habit.

Boost your performance

Eating breakfast before a workout (especially one lasting 60 minutes or more) energises your muscles and prevents your body from tapping into protein stores meant for recovery. Research shows that protein at breakfast helps build new muscle and bone cells, as well as boosting your immunity.

Each of these meals packs 30g of protein.

Meat-lover plate

Lightly fry 2 round slices of ready-made polenta and top with 2 poached eggs and 2 slices of bacon. Serve with a glass of kefir mixed with a handful of mashed berries.

Tofu scramble

In 1 tbsp olive oil, fry a sliced courgette, a handful of mushrooms and half a diced onion. Add cubed tofu, allowing excess water to burn off. Add two handfuls of baby spinach and let it wilt. Top with cheese and let it melt. Serve with a slice of wholegrain bread and a glass of soya milk.

Short stack

Cook 2 15 centimetre protein pancakes by adding half a scoop of protein powder to your pancake mix. Top with Greek yoghurt, chopped walnuts and strawberries. Serve with 2 turkey sausages.

Super bowl

Top 225g cottage cheese with 15g almonds, 75g granola and some blueberries.

The post 4 Reasons You Should Eat Protein At Breakfast appeared first on Runner's World.

Maybe you’re not hungry, maybe you’re too busy, but it’s a bad move if you want to run later, according to a study published in the American Journal of Clinical Nutrition. The researchers found that breakfast-eaters were more likely to exercise (and burned nearly 200 more calories during the morning) than those who skipped breakfast. For an energising brekkie that keeps you feeling ready to run all morning, aim for slow-burning protein and fat; bacon and eggs, avocados, cheese and yoghurt. Don’t tell us that doesn’t sound good.

2/ You take your own tweet time

There’s only so much time in the day, so the minutes (or even the hours) you spend on social media take away from the time you spend in your running shoes. Research at the University of Ulster found that the more time study participants spent on social media, the less likely they were to exercise.

3/ You live to work

Getting your kays in is easier when you’re not tethered to your desk. When you’re on email all day, worried about deadlines and living in fear of your boss, your training schedule may get shunted onto the back burner. A study at Rio de Janeiro State University, Brazil, found that the more job stress people experience, the less likely they are to exercise. If work regularly robs you of the will to get out there, schedule your run for the morning, before work takes over and ruins everything.

4/ You’re a night owl

If you think a hard and fast bedtime is only for the most compliant of toddlers, think again. ‘A good workout starts the night before,’ says coach and personal trainer Aja Davis. ‘If you’re watching TV or on your computer until late in the night, you won’t feel restored and refreshed the next day.’ Poor sleep wreaks havoc on the body and the mind. It leaves you more susceptible to illness and injury, and reduces motivation, found research at Saarland University, Germany.

5/ You don’t take breaks

You’ve probably heard that ‘sitting is the new smoking’. There are numerous convincing reasons why parking your derriere for eight hours plus a day is bad news for your health, and research published in the British Journal of Sports Medicine found that those who do so are less likely to exercise. To combat the ill effects, take frequent breaks to stand up, stretch and move around.

6/ You take two painkillers and wait till the morning

Hangover, neck pain, sore knee… dealing with pain can become a daily habit that stops you from getting your heart rate up, but try this motivational tonic: exercise. Research published in Medicine & Science in Sports & Exercise found that 30 minutes of aerobic exercise makes us more tolerant of pain and discomfort in the long term.

The post 6 Bad Habits That Make You Likely To Miss A Run appeared first on Runner's World.

After a night of sleep, your body is in breakdown mode, especially when it comes to muscle proteins. It’s key to refresh your muscle cells with amino acids – the building blocks of protein. Aim for 20 to 25 grams of high-quality protein along with a dose of 50 to 100 grams of carbs to replenish the fuel your muscles need.

Control Weight

Many studies have shown that folks who eat breakfast maintain a healthier body weight and have less body fat than those who skip a morning meal. Research also shows that establishing a routine of eating breakfast can help you make wiser choices and curb calorie intake later in the day. The National Weight Control Registry, which has tracked successful “losers” for more than 20 years, notes that about 80 percent of folks who have lost weight and kept it off for years routinely eat breakfast.

RELATED: 10 Ways To Kick-Start Your Breakfast

Power Your Brain

Circulating carbohydrates (blood sugar) are critical fuel for your brain. Studies have shown that for both kids and adults, operating on no breakfast shortchanges thinking power and can affect math skills, reading comprehension, and memory. Studies with children also show that breakfast eaters tend to behave better at work and have more conducive social skills. (Any adult who has had to deal with a “hangry” coworker can probably attest that the same is true for grown-ups!)

RELATED: 6 Toast Toppings To Revolutionise Your Breakfast

Improve Your Diet

Breakfast eaters tend to have a better overall diet than breakfast skippers, and a greater intake of an array of essential nutrients, like protein, fibre, calcium, potassium, and iron. Even opting for a basic bowl of cold cereal (topped with milk of one sort or another) and fruit results in improved intakes of calcium, vitamin D, protein, and other vitamins and minerals.

RELATED: 6 Healthy Reasons To Eat More Eggs

Reduce Disease Risk

People who eat breakfast tend to have lower cholesterol levels, which translates to a reduced risk for heart disease. For example, those who choose cereal (particularly oatmeal and other oat-based options) take in more soluble fibre, which may lower harmful LDL levels (low-density lipoprotein cholesterol). Even morning egg eaters have been shown to have cholesterol levels that are just as healthy as those of folks who skip eggs (or breakfast altogether). And eating a meal first thing in the a.m. also helps regulate your blood sugar levels, which may help explain why some evidence shows that breakfast eaters have a lower risk of type 2 diabetes.

The post 5 Reasons Runners Need a Good Breakfast appeared first on Runner's World.

Protein

Include 20 to 25 grams of protein in your post-run smoothie to boost muscle recovery.

Plain Greek yoghurt: 20 g per cup
Cottage cheese: 26 g per cup
Yoghurt: 12 to 15 g per cup
Milk, low-fat or skim: 8 g per cup
Soy milk: 6 to 7 g per cup
Protein powders (whey, soy, pea): 12 to 25 g per scoop (check the label as sources vary in protein content)

Fruit

Aim for one to two medium-sized pieces, leaving on the peel when practical. Fruit supplies a wealth of vitamins and other antioxidants that aid muscle recovery. It’s also packed with hearth-healthy soluble fiber and a great source of pre- and post-run carbs.

1 cup berries (fresh or frozen)
Citrus fruit (if organic, use the peel for added benefit)
Banana
Apple with skin
Mango, pineapple, papaya
1 cup grapes
Peaches, nectarines, and apricots

Use frozen fruit for for added chill, or use 2 to 4 ice cubes per smoothie (less for thicker consistency).

Adding 1/2 cup of 100 percent fruit juice will make your smoothie less viscous and pack in a little more nutrition.

Veggies

Adding veggies (raw or cooked but chilled) to your smoothie is an easy way to work up to your daily goal of two to three cups per day. Use well-rinsed and clean veggies; peel when needed.

Leafy greens (like spinach and kale)
Carrots
Tomatoes
Colourful peppers without the seeds

Add-ins

For an added boost of essential nutrients or a hint of sweetness for those veggie-based smoothies, try one of these.

Agave syrup, honey, or coconut sugar give a little extra sweetness; these count as added sugar so go easy: 1 to 2 tsp. per smoothie
Chia seeds or ground flaxseed for omega-3s and fiber
Almond or other nut butters for heart-healthy fats and vitamin E – a potent antioxidant

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If you’re like most runners, you spend the final days before your marathon feasting on high-carbohydrate foods. But a good nutrition plan doesn’t end with that last plate of pasta the night before your race. Your pre-race breakfast is just as important, as it helps restock the liver glycogen (or stored energy) that got depleted overnight. ‘Liver glycogen keeps your blood-sugar level steady during exercise,’ says Jackie Berning, sports nutrition and metabolism professor at the University of Colorado, US. Your morning meal provides fuel for your brain, helping to sustain motivation and concentration during a long race. But just how much should you eat on race morning to optimise your performance? Probably more than you think. Here’s how to choose the ideal amount and combination of foods and fluids to power you through to a strong finish. Practise with different options before a warm-up race so that by the time race day comes around, you’ll have confidence in your fuel plan.

Your morning menu

The best pre-race breakfast consists mainly of carbohydrates, since they’re digested most rapidly and are your body’s preferred fuel source, says Penny Wilson, a registered dietitian who works with endurance athletes. Small amounts of protein will help stave off hunger during the later kilometres. Limit or avoid fat and fibre; the former takes too long to digest, while the latter can cause bloating and gastro-intestinal (GI) problems. ‘I recommend foods like a bagel and peanut butter, porridge with milk and dried fruit, or yoghurt and toast,’ says Wilson. Other good options include a banana and high-carb energy bar, a waffle with syrup and strawberries, or even a bowl of rice.

For runners who tend to feel queasy on race morning, sticking with liquid carbs can help prevent GI problems while still providing energy and hydration. Smoothies, juices and sports drinks all pack quickly digesting carbohydrates that empty easily from your stomach, says Wilson.

A big breakfast?

While your usual bagel and banana might power you through a morning of meetings, it’s not enough to fuel you through a marathon. Research shows that consuming 1.5-1.8g of carbohydrate per half a kilogram of body weight is ideal for improving performance, says Berning. For a 63kg runner, that translates to 225-270g of carbohydrate – or about 1,000kcal, which may sound like a lot just before a hard effort. The key is to get that meal in early – three to four hours pre-race to be exact, according to the American College of Sports Medicine. That gives you enough time to digest so your stomach will be fairly empty and your muscles and liver totally fuelled.

If you’re not sure you can stomach 1,000kcal at once, you can divide them up into two smaller meals, says Berning. In that case, eat 200-400kcal four hours before the start, along with 350-600ml of water or sports drink (giving you plenty of time to hit the portable toilet). Between 90 minutes and two hours before the start, eat most of the remaining carbs – again, choosing easy-to-digest options.Because many races start at 9am or earlier, you’ll have to set your alarm for a very early wake-up to hit that four-hour window. If that’s not realistic, you may choose to eat your entire pre-race meal just two hours before the start. But because you’ll have less time to digest, eat only one gram of carbohydrate per pound of body weight (150g, or 600kcal, for a 63kg runner) – and stick with foods and liquids you know are easy on your stomach. As you’re consuming less, you do risk running out of liver glycogen, which will cause your blood sugar to drop and may mean you hit the wall. So be vigilant about fuelling early in the race (consuming 30-60g of carbs per hour) to keep your energy levels high.

Have your last 20-30g of carbs 30-60 minutes prior to the start. This could be a gel or 500ml of sports drink. ‘This provides the last shot of fuel to hold you over until you get into the rhythm of fuelling mid-race,’ says Berning. Berning also stresses that every runner has different food and fluid tolerances, which means a plan that works for one runner might spell GI disaster for another. That’s why it’s key that you practise your pre-race meal strategy during training. ‘The stomach and gut need to be trained to handle food before a long run,’ says Berning. She suggests trying various different combinations to find the one that works best for you. And, once you find it, stick with it. ‘Eat the exact same meal on race morning that you practised with in training,’ says Wilson, ‘and you’ll be set.’

The post A Good Start: Pre-Race Breakfasts appeared first on Runner's World.

To slim down

In a study, dieters who had eggs for breakfast achieved a 60 per cent greater weight loss compared with those who began their day with a kilojoule-equivalent roll. Researchers theorise the quality protein in whole eggs (13 per cent of the RDA for adults) helps control appetite. What’s more, egg protein is easy for your body to absorb, which makes it a good muscle-repair food after a long run or tempo workout.

To protect (yes, protect) your heart

Numerous studies have debunked the link between eggs and heart disease. In fact, research shows that eating several eggs a week results in cholesterol particles that are less likely to spell cardiac trouble. What’s more, a unique protein found in egg yolks blocks platelets (the cells responsible for blood clots) from clumping together inside blood vessels, thereby minimising heart-attack risk.

To fight inflammation

Whole eggs are one of the best sources of the nutrient choline (one large egg has 30 per cent of your RDA, mostly in the yolk). Besides playing a key role in brain health, choline helps keep the body’s circulatory system clear of compounds that would otherwise cause inflammation, which can lead to disorders ranging from muscle swelling after a hard workout to diabetes and Alzheimer’s disease.

To maintain bone strength

Eggs are one of the few natural sources of bone-building vitamin D. One egg supplies 10 per cent of your RDA. All-grain eggs can have more than double that amount.

To keep your vision sharp

Yolks contain the pigment lutein, which helps prevent age-related macular degeneration (a leading cause of blindness). And while spinach and other greens contain higher amounts of lutein, eggs provide a more absorbable form.

The post Eat More Eggs! appeared first on Runner's World.

We all know that breakfast is the most important meal of the day, but it can be tricky to squeeze a nutritional meal into the hectic period between waking up and going to work.

These 10 top breakfasts are tasty, simple and designed with runners in mind. Whether you’re in need of inspiration or even if can’t face a proper meal before a run, there is something here to fuel your session and set you up for the day.

HOMEMADE AND HEALTHY

Take a little time to make your own cereal and you’ll dodge the refined sugar that’s stuffed into most of those you find in supermarkets. And if you’re partial to a mid-morning muffin after a run, make them yourself using wholemeal flour – wholemeal carbohydrates release their energy much more slowly than refined carbs – and replace the sugar with fruit.

Muesli and Granola

Muesli is the perfect long-run fuel. Its whole grains and fruits are packed with slow-burning energy. Take a trip to a health food store to pick out the fruit, nuts and grains you like to make your own muesli mix. Bran, barley and oats are especially good wholegrain carbs so be sure to sprinkle some in your bowl.

Take things to another level with homemade granola. The slow-release grains will keep you feeling full all morning, and the baked-in honey or maple syrup offer fast-release sugar, making granola an excellent breakfast option. Roll 500g of grains, nuts and seeds in two tablespoons each of honey, vegetable oil, and maple or golden syrup. Spread the mixture over baking sheets and bake at a low heat (150ºC/gas mark 2) for 15 minutes. If you fancy dried fruit, add it to the granola before baking for a further 15 minutes.

Cakes and Bakes

A little time spent baking makes a much healthier breakfast than grabbing a sugar-packed muffin in a coffee shop.

Banana bread is a great combination of fast-burning carbs for quick energy and –if you use wholemeal flour – slow-burning carbs that’ll fill you up. Line a loaf tin and preheat a medium oven (180ºC/gas mark 4). Mash 4 ripe bananas and mix with 225g self-raising flour, 100g butter, 150g caster sugar, two eggs and a pinch of salt. Bake for 1-1½ hours until the bread is golden on top and a skewer comes out clean.

Fresh muffins are also a great idea. Use wholemeal flour and add some fruit for fast-burning sugar – blueberries, banana and rhubarb are all good sources of energy.

WINTER WARMERS

It can be tough to drag yourself out of bed on a dark winter morning for a run. But having these beauties inside you – or waiting for you at home – will give you all the motivation you need.

Porridge

Oats are healthy, filling and 70 per cent carbohydrate – perfect for running. Stir through honey, maple syrup or fruit compote for a dose of fast-acting sugar, or add raisins or dried fruit – blueberries and cranberries are delicious. Adding sliced banana before heating makes for a sweet, healthy and heartier pre-run breakfast.

Pancakes

With a little planning pancakes can be a quick, hot and healthy breakfast. Swap refined white flour for buckwheat to get all of the taste but far more nutrition. Make up a simple batter the night before – mix 100g flour, 300ml milk, two eggs and 1tbsp vegetable or sunflower oil – and store covered in the fridge in a large jug. Forget sprinkling refined sugar – blueberries and sliced banana are the perfect mix of sweet and healthy.

BIGGER BREAKFASTS

After a long run in the cold, treat yourself to an indulgent breakfast that’ll top up your energy stores.

Sweetcorn Fritters

This bright, tasty breakfast is packed with veggies and makes the perfect decadent weekend breakfast – before or after a long run. Sweetcorn is 86 per cent carbohydrate, low in fat and packed with vitamin C.

For 12 fritters, sift 300g self-raising flour and 1 tsp baking powder into a bowl, season and make a well in the middle. Mix two eggs, 400g sweetcorn kernels, a handful of coriander or parsley, and a generous glug of sweet chilli sauce plus the same amount of water. Put this mixture into the middle of the bowl of flour and combine (make it up the night before and leave it in the fridge). Heat a knob of butter in a frying pan and add 2-3 tbsp of the mixture. Once bubbles begin to form on top of the corn cake, flip it over and cook for a further two minutes.

If you fancy a really indulgent start to the day, serve with bacon, sliced avocado and sour cream.

ON THE GO

If you’re too busy to eat a proper breakfast, it’s important not to miss out altogether. Your metabolism is at its most active at the start of the day and just after a run, so make sure you fuel it with some high-quality carbs.

Breakfast Bars

Whip up a stock of homemade energy bars and store in a Tupperware for a stock of quick on-the-run breakfasts that’ll fuel your running. With oats, muesli and dried fruit, you’ll get a fast-acting sweet hit without the refined sugar. Combine 175g oats with 85g muesli in a bowl. Warm 3 tbsp of honey in a small saucepan until it becomes runny, then add it to the oat mix. Stir in 150g dried fruit (raisins, dates, apricots, figs, apple, pineapple etc), two egg whites and 175ml apple juice. Press the mixture into a lightly oiled 18x28cm baking tin. Bake at 180ºC for 20-25 minutes until golden. Allow to cool slightly, then cut into bars.

DELICIOUS DRINKS

If you can’t eat before going running, you can at least see off the chill of cold winter mornings with a hot drink.

Green Tea

Swap your milky cuppa for an invigorating cup of antioxidant-packed green tea (you can add a dollop of honey if it seems bitter). If you suffer from tummy troubles, this is the one for you. Green tea has also been shown to widen arteries in the heart and accelerate the body’s fat-burning mechanisms – the perfect combination for a runner.

Hot Squash

For a sugary kick that’ll see you through a session, make up a bottle of fruit squash with hot water. It may sound odd, but it’ll warm you up and the sugary carbohydrate hit will provide all the energy you’ll need to work hard.

RECOVERY

Eating properly to promote recovery after a run is essential. The first hour after a workout is crucial – during this time, your body replenishes glycogen at three times its normal rate – so try to make time for breakfast straight after a session. The best recovery meals have a 4:1 ratio of carbohydrates and protein that’ll restock your energy stores and help your muscles recover.

Scrambled Eggs

For the perfect recovery meal, pop some protein-packed eggs onto muffins or toast. For a more decadent alternative that delivers the right mix of carbs and protein, top scrambled eggs on toast with smoked salmon, a squeeze of lemon and a dusting of pepper. Add ham and spinach instead for an iron-packed option.

Fresh Smoothies

The recipe for a healthy and satisfying liquid breakfast is easy – just pop some fruit in the blender.

Make the perfect recovery shake with a mixture of bananas – which weigh in at a whopping 93 per cent carbs – and peanut butter. Peanut butter has the right blend of protein and carbs for that magic 4:1 recovery ratio. Calcium-packed natural yoghurt also makes a substantial shake.

Get inventive with what’s in season, or think ahead and stock up on summer fruits when they’re fresh and cheaper. Freeze berries and chopped fruit (they won’t lose much nutritional value) ready to tip into your blender for a little summer sunshine – and vitamin C – on a dark winter morning.

The post 10 Ways To Kick-Start Your Breakfast appeared first on Runner's World.

Salmon Salad

Studies show that the omega-3 fats in salmon can reduce muscle soreness and improve mood in athletes.
Mix 115 grams cream cheese, 2 Tbsp. chopped dill, 1 tsp. horseradish, and ½tsp. lemon zest.
Spread 1⁄4 of mix on 1 slice rye toast. Top with baby spinach and cucumber.

PB & Homemade J

Chia seeds create a jam rich in fibre, which may cut mortality risk from various diseases, reports a 2014 study.
Heat 1½ cups raspberries in a pot for 5 minutes. Add 2 Tbsp. chia, plus a squeeze of honey and lemon; heat 2 minutes. Mash, then cool. Top 1 slice whole-wheat toast with peanut butter and jam.

Tomato Egg

Sun-dried tomatoes supply lycopene, which may protect runners’ skin from UV rays. Eggs provide brain-boosting choline and protein.
Mix 2½ Tbsp. sun-dried tomato spread and 1½ Tbsp. sour cream. Spread on 1 slice sourdough toast.
Top with 1 hard-boiled egg, 1 tsp. capers, and fresh dill garnish.

Blueberry Cheesecake

Blueberries are rich in a chemical that may help reduce body fat storage, while almond butter helps keep your energy on an even keel.
Stir ½ cup blueberries, 1⁄3 cup ricotta, ½ Tbsp. honey, ½ tsp. vanilla, and 1⁄4 tsp. orange zest. Top 1 slice whole-grain toast with almond butter, ½ the fruit mix, and mint.

Smoky Avocado Bean

The healthy fat in avo can tame post-meal hunger, according to a 2013 Nutrition Journal study.
Mix 1 mashed avocado, 1 crushed garlic clove, 1 tsp. crushed mild/smoked chilli pepper, juice of ½ lime, and salt. Spread on 1 slice sprouted toast. Top with black beans, red onion, mango, and coriander (dhania).

Chicken Pesto

In addition to packing protein, chicken contains niacin, a B vitamin that converts food into the energy you use to run hard.
Spread 1 Tbsp. pesto on 1 slice sprouted toast. Top with 2 slices roasted red pepper, 1⁄4 cup shredded cooked chicken, 2 Tbsp. sliced olives, and a scattering of rocket.

The post 6 Toast Toppings To Revolutionise Your Breakfast appeared first on Runner's World.

Whether you’re running a 5K or a marathon, the food you eat and the fluids you drink on race day can make or break your performance. Runners know this, of course. But maybe because of the hectic mornings, the rush of endorphins or the confusing calorie maths, mistakes happen.

Race-day fuelling is a tricky subject, says nutritionist Lauren Antonucci: on one hand, anything new or different is bad; on the other, you can’t just eat like usual. ‘What’s healthiest on a normal day probably won’t earn you your best race,’ says Antonucci. ‘You have to suspend some of your normal health rules, which is hard to do.’

Since every race scenario is different, having experience doesn’t necessarily mean you’re immune to questionable food-and-drink decisions.

Watch out for these six diet mistakes that afflict even the most well-intentioned runners.

1. Not scheduling the time for breakfast

‘Eating too close to the race can cause cramp, heartburn and bathroom pit stops,’ says Kate Sweeney, senior dietitian at Brigham and Women’s Hospital in Boston, US. ‘And it will cause your body to use its energy digesting rather than racing.’ Skipping breakfast is not an option, either: low blood sugar can cause fatigue and dizziness on the course.

Fix it: Eat at least two to three hours before your race starts, says Sweeney. For a shorter event, such as a 5K, that meal should provide 150-200kcals; longer races, such as marathons, require much more (500kcals and up). Runners going 16 kilometres or longer may also need a snack about 60 minutes before the start to keep blood-sugar levels up.

2. Overdosing on protein, fat or fibre

An egg-and-cheese omelette isn’t the smartest pre-run choice: its protein and fat take too long to empty from the stomach and can delay the absorption of the carbs you eat. ‘Even if you can normally tolerate it before a morning jog, you’re likely to be going harder and faster on race day,’ says Antonucci. Also watch out for high-fibre breakfasts, such as wholegrain cereals, which can cause cramping and GI distress.

Fix it: Eat an easy-to-digest, carb-based morning meal, such as a plain bagel with a little peanut butter and a banana, or toast with jam. Porridge is a little higher in fibre, but if it has worked for you in training, stick with it.

3. Drinking all morning

Dehydration can wreck your race, but so can having to run for the toilet at kilometre two (and four and eight) with a sloshing stomach and full bladder. Drinking too much water without also taking in electrolytes can put endurance runners at risk for hyponatraemia, a sodium imbalance in the body that, in extreme cases, can be dangerous.

Fix it: ‘Get most of your fluids (up to 750ml) at least 90 minutes before the start,’ says Antonucci. ‘And then chill out. Take a final few swigs (175-250ml) before the race starts.’ (On very hot and humid days, plan to slightly increase your fluid intake.) Use the colour of your urine as a guide: it should be light yellow, but not totally clear.

4. Skipping aid stations

You’re several kilometres in and feeling great – why waste time walking through a water station or wrestling with a gel? Because by the time you no longer feel great, it may be too late. ‘During races, we don’t get normal hunger signals,’ says Sweeney. ‘We often find out by cramping, slowing or getting dizzy that we didn’t fuel or drink properly.’

Fix it: You don’t need to chug a full cup at every aid station. But make sure you get at least a couple of sips every two to three miles, and take in at least 30-60g of carbs (120-240kcals) every hour after your first 60 minutes of running. Practising your fuelling during long training runs will help you perfect your race-day plan.

5. Trying a new gel

It’s hard to predict how your stomach (and your gag reflex) will react to something new in a strenuous environment such as a race. No matter how enticing that mocha caramel cinnamon gel sounds at mile 20, today is not the day to sample it for the first time. It may power you through until the end; but it’s just as likely to power you straight to the bathroom.

Fix it: Find out ahead of time what will be served on the course (if the race’s website doesn’t specifically say it, the list of race sponsors may give you a clue). Sample those brands and flavours ahead of time, or travel with your own trusted nutrition in a pocket or waist belt.

6. Heading for the beer tent

Congrats, you’re done! By all means, you deserve a beer – but not without first refuelling with some real food and water. ‘Alcohol has a diuretic effect, so the more you drink, the more fluids you actually lose,’ says Sweeney. Although beer is full of carbs, they’re not the best carbs for replenishing glycogen stores and aiding muscle repair.

Fix it: ‘You’ll recover faster if you get in some solid nutrition first,’ says Antonucci. A sandwich, yoghurt or protein bar (with a bottle of water) 30-60 minutes post-run is ideal.

The post 6 Common Race-Day Fuelling Mistakes appeared first on Runner's World.

What should I eat for breakfast before a long run? I’m training for my first marathon, and now that I’m up to 25 kilometres I’ve realised I need to eat something beforehand, but what?

Yes, it’s a good idea to eat something before a long run, especially on runs longer than two hours. Just like logging kilometres is part of the conditioning process for a marathon, so is eating before and during the run so you’ll know what works best the day of the race.

Digestion can be difficult during runs because the body diverts blood flow away from internal organs and shunts it to the large muscles of the body in order to supply them with oxygen-enriched blood to meet the demands of running. This means areas like the gastrointestinal tract receive less blood flow during exercise.

The amount of blood flow that is diverted away from internal organs is usually correlated to the intensity of the exercise. In addition, the longer the run, the more time these organs receive less blood flow, which can contribute to GI issues on long mileage days.

Eating before the run provides two very important functions. One, it gives you some blood sugar, which is much needed after a night of sleeping and fasting. Think of it as filling up the gas tank of your car – it’s not completely empty, but you want to top it off.

The other important function eating beforehand serves is that it helps keep the GI system in working order during the run. Having food present in the stomach recruits blood flow for digestion. With additional blood flow present, the stomach and GI system will be able to retain blood flow when the shunting process from running occurs, keeping the GI system in better working order. When no food is on board, blood flow is immediately diverted away. The GI system shuts down, making eating on the run very difficult.

A pre-run breakfast should contain about 840 to 1200 kilojoules. Start with the lower end of this range and gradually increase it as needed. (Better to go minimal first than to overload the system.) Think small meals that contain primarily easily digestible carbohydrates with some protein; about a 3:1 ratio of carb to protein works best.

You should also get up early and eat about one to two hours before the run. Low-fat and low-fibre foods are the best choices for most runners, but experimenting with different foods is important so you can figure what works best for you. The goal is that by race day you will have your personal nutritional plan all figured out.

Start with foods that are familiar to you and that are easy to digest. Some examples are bananas, rice, applesauce, dry toast, or some toast. Adding a nut butter or hummus to toast or a banana adds some protein. Other options include cereal (with or without milk or low-fat yogurt), cooked quinoa, a sweet potato, or an energy bar.

Click here for some nutritional tips and recipes.

The post How to Fuel Before a Long Run appeared first on Runner's World.

Black Forest

The antioxidant payload from dark chocolate and cherries in this dessert bowl may help lessen oxidative damage caused by high-intensity exercise.

Ingredients
¾ cup plain Greek yoghurt, preferably lowfat
28 grams melted dark chocolate.
½ cup pitted, halved cherries
Sprinkle of unsweetened coconut flakes

Instructions
Stir melted dark chocolate into yogurt. Top with cherries and coconut flakes.

Nutrition Information
Kilojoules per serving: 1494
Carbs: 37 g
Fibre: 4 g
Protein: 17 g
Total fat: 16 g
Saturated fat: 11 g
Sodium: 64 mg

* * *
Roasted Grape

Roasting boosts grapes’ natural sweetness. One study found that nutrient-dense almonds could help improve muscular endurance.

Ingredients
¾ cup plain Greek yoghurt, preferably low fat
1 teaspoon honey
¾ cup roasted grapes
2 tablespoons chopped almonds
1 teaspoon minced fresh rosemary

Instructions
Stir honey into yoghurt. Top with roasted grapes, almonds, and rosemary.

Nutrition Information
Kilojoules per serving: 1220
Carbs: 33 g
Fibre: 3 g
Protein: 18 g
Total fat: 12 g
Saturated fat: 3 g
Sodium: 131 mg

* * *
Lemony Beet

Beets are a leading source of nitrates, compounds that have been shown to improve exercise endurance. Walnuts provide heart-healthy omega-3 fats.

Ingredients
¾ cup plain Greek yoghurt, preferably low fat
½ cup diced cooked beets
2 teaspoons chopped dill
Sprinkle of lemon zest
Pinch of salt
Chopped walnuts

Instructions
Stir the beets, dill, lemon zest, and salt into yoghurt. Top with walnuts.

Nutrition Information
Kilojoules per serving: 828
Carbs: 16 g
Fibre: 3 g
Protein: 17 g
Total fat: 8 g
Saturated fat: 2.5 g
Sodium: 268 mg

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Curry Mango

This sweet-and-savory combo provides cholesterol-lowering monounsaturated fat. Cashews offer magnesium, which improves muscle strength.

Ingredients
¾ cup plain Greek yoghurt, preferably low fat
1 ½ teaspoons curry powder
Pinch of cayenne
½ cup diced mango
¼ cup diced avocado
Chopped cashews
Lime zest

Instructions
Stir curry powder and cayenne into yoghurt. Top with mango, avocado, cashews, and lime zest.

Nutrition Information
Kilojoules per serving: 1155
Carbs: 26 g
Fibre: 5 g
Protein: 17 g
Total fat: 13 g
Saturated fat: 4 g
Sodium: 63 mg

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Balsamic Berry

A little balsamic glaze adds sweetness without too much sugar. The vitamin C in strawberries may improve exercise performance.

Ingredients
¾ cup plain Greek yoghurt, preferably low fat
2 teaspoons balsamic glaze
2 teaspoons honey
Sprinkle of lemon zest
Sprinkle of cinnamon
Sliced strawberries
Pistachios
Sliced basil

Instructions
Stir balsamic glaze, honey, lemon zest, and cinnamon into yoghurt. Top with sliced strawberries, pistachios, and basil.

Nutrition Information
Kilojoules per serving: 1196
Carbs: 33 g
Fibre: 4 g
Protein: 18 g
Total fat: 10.5 g
Saturated fat: 3 g
Sodium: 124 mg

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Java Fig

The centre of the cocoa bean, cacao nibs pack crunch, cocoa flavor, and disease-fighting antioxidants.

Ingredients
¾ cup plain Greek yoghurt, preferably low fat
¼ cup dried figs
¼ cup coffee
½ teaspoon orange zest
¼ teaspoon vanilla extract
Cacao nibs

Instructions
To make a coffee-fig puree, soak the dried figs in coffee for 2 hours. Add the orange zest and vanilla extract. Blend until all ingredients are combined. Stir the coffee-fig puree into yoghurt. Sprinkle the cacao nibs on top.

Nutrition Information
Kilojoules per serving: 1188
Carbs: 33 g
Fibre: 7 g
Protein: 16 g
Total fat: 9 g
Saturated fat: 6 g
Sodium: 58 mg

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