Nutrition is very important when you are training so here are some of our favourite snacks and meal ideas to help improve your energy levels:
Breakfast
Porridge with Nuts and Berries: Top a bowl of porridge with a handful of mixed nuts (almonds, walnuts, etc.) and a generous serving of fresh berries (blueberries, strawberries, or raspberries). Porridge provides complex carbohydrates for sustained energy, while nuts and berries add healthy fats, antioxidants.
Greek Yogurt Parfait:
Layer Greek yogurt with granola, fresh fruits (such as berries or sliced banana), and a drizzle of honey or maple syrup. Greek yogurt is a great source of protein, and the fruits and granola provide carbohydrates and additional nutrients.
Lunch
Whole Grain Sandwich:
Make a delicious sandwich with whole grain bread filled with lean protein (e.g., grilled chicken, turkey, or tofu) and plenty of vegetables (lettuce, tomato, cucumber and avocado). Whole grains offer long-lasting energy, and the protein will aid in muscle recovery after your run.
Quinoa Salad:
Make a nutritious quinoa salad by combining cooked quinoa with chopped vegetables (e.g., cherry tomato, red pepper, spinach), diced avocado, and a light vinaigrette dressing. Quinoa is a high-protein grain that can sustain your energy levels, and the vegetables provide essential vitamins and minerals.
Sweet Potato and Chickpea Bowl:
Roast sweet potato cubes and chickpeas with a drizzle of olive oil, garlic powder, and paprika until they're crispy. Serve them over a bed of fresh spinach or kale. Sweet potatoes offer complex carbohydrates, and chickpeas provide protein and fiber to keep you energized.
Dinner
Stir-Fry with Brown Rice:
Stir-fry a mix of colourful vegetables (broccoli, carrots, red peppers, sugar snap peas) with your choice of protein (tofu, chicken, shrimp) in a light soy sauce or teriyaki sauce. Serve it over brown rice, which contains complex carbohydrates and additional nutrients.
Snack
Energy-Boosting Trail Mix:
Make your own trail mix with handfuls of nuts, seeds (e.g., pumpkin seeds, sunflower seeds), dried fruits (raisins, apricots, cranberries), and a few dark chocolate chips for a treat. Trail mix is a portable snack that provides a quick energy boost.
Remember to drink plenty of water throughout the day, staying well-hydrated is crucial for maintaining energy levels and supporting your performance as a runner. Incorporate these meal ideas into your diet to keep your energy levels up and improve your running.