Food to fuel your run

Porridge with cinnamon, banana and yoghurt - 
a winning combination for any would-be athlete!

Fuel to help me run that extra mile and to rebuild muscle

All of us have our favourite time of day for running and exercise which in part may well be dictated by our weekly routine.  I normally run or exercise in the morning and so for me the best way to fuel my body for what’s ahead is in true Goldilocks style, to make large a bowl of porridge!  I cook it on the hob with a mix of water and milk, add some cinnamon and once cooked, top with fresh banana and natural yoghurt.  It’s a great breakfast because it contains a top carbohydrate – oats, which release their energy slowly to sustain me throughout my activity along with banana that releases its energy more quickly to give me that initial, vital boost.  Oats also contain some protein and good fats as well as being an easier to digest carb.  Carbohydrates get a lot of bad press these days but choosing the right kind of carbohydrate and correct portion is the key for a healthy diet.  Carbs are the body’s preferred energy source when we are putting ourselves through our paces and we want to avoid fatigue so it's crazy to omit them from your diet. 

Bananas are of course the sportspersons snack of choice – they are full of goodness, potassium to help avoid muscle cramps, magnesium to support the skeleton – essential when you consider the impact running and other similar exercise can have on our bones, Vitamin B6 for energy release and ensuring oxygen gets to your cells and of course it is an energy source that helps maintain those essential glycogen stores in the muscles.  Bananas also make a good post-run snack for all of the aforementioned reasons. 

I always add cinnamon to my porridge, not only because it tastes wonderful but it removes the need for table sugar and since I’m getting natural sugars from the banana it simply isn't necessary.  Cinnamon has other alluring attributes that make it an irresistible choice – it can help stabilise blood sugars as well as having anti-inflammatory properties which can only be good news for endurance and maintaining our bodies in tip-top shape during and after exercise.

Almonds are little power-houses and
Almond butter is a delicious way to eat them.

Don't underestimate the simplicity of
peanut butter on a slice of slow-release,
unrefined wholemeal toast.

The milk and the yoghurt are healthy sources of protein and hit the mark for a pre and post-run food choice.  Protein is needed to repair and rebuild our muscles that are pushed to their limits during resistance exercise.  After running, I often choose almond or peanut butter on oat cakes or wholemeal toast.  Any combination provides unrefined carbohydrates and muscle pleasing protein!

Our choice of food can make a huge impact on our performance, sustainability and health during and after any kind of exercise so make sure you are fuelling your body the right way.  If you have a particular food that helps you with your exercise please do tell me about it, I would love to hear from you.

  

For variety, add raspberries - fresh or frozen -
 to your porridge instead of banana.