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Nutrition
Half Marathon Fuelling Guide
I know far too many runners that don’t fuel during a half marathon, claiming that they ‘don’t need to’. And whilst it’s true that you can get through a 13.1 mile run without taking on extra carbs, you are unlikely to perform at your best and you’re more likely to struggle through the final miles when you run out of energy (when your glycogen stores deplete around 80 or 90 minutes). When we are running at moderate to hard intensity, we utilise carbohydrates at a faster rate than when we run at easy pace. Consuming carbs when you run a half marathon helps maintain blood glucose levels,...
Could Beetroot Help You Run a PB?
When it comes to racing, many of us are looking for those marginal gains to help us run a PB. Like ensuring we are fuelled properly, utilising a proper carb load, trying out the latest Super Shoes...but what about nitrate loading? For this week's episode of the Cook Eat Run podcast, I chatted with Sports Dietitian and super speedy runner Tom Hollis about why he takes Beetroot concentrate in the days leading up to his goal races and why it might be something worth trying to the everyday runner. Listen to the Cook Eat Run Podcast Here Why is beetroot beneficial for runners? So it's not about...
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Nutrition
Being a Dietitian
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Recipes for runners
Run Fueling
Nutrition for running
Swimming Nutrition: How to fuel for Swim Serpentine
Swim Serpentine, the 2 mile swim in London's Serpentine lake is on a lot of runner's bucket lists for one reason... the London Classics. The London Classics comprise of the London Marathon, Ride 100 (a 100 mile bike ride looping out of London) and the Swim Serpentine. And like many others, I just have the swim to complete to earn that elusive 'Classics' medal. I've actually been signed up to swim the last two years but one year was cancelled due to the Queen's funeral, and last year algae levels were near dangerous levels and so refunds were offered (it was two weeks before Bertie was born...
Boston Marathon 2024 Race Recap
In my opinion, the Marathon Majors are special. All marathons are special in their own way but there's something about the Majors that I just love. The extra fan fare, the events in the lead up to race day, the 'stash'. It's the running equivalent the the Golf Majors or Tennis Majors. They are just bigger, there's more excitement around them. And this year's Boston Marathon did not disappoint. This was my second time running and third time in Boston for the marathon, and there seemed to be more shake outs, pop-up shops and events this year than in previous years. It was hard to keep track of...
5 a-day Asian Noodle Salad
5 a-day Asian Noodle Salad The recent American Gut Health Study tested the gut health of Brits, Australians and Americans, and discovered that those with 30+ plant points in their diet per week had better gut health than those with just 10. We want to aim beyond just...
Korean Kimchi and Mushroom Rice Bowls
Korean Kimchi and Mushroom Rice Bowls This delicious veggie dish makes for a great post-run refuel, with a combination of carbohydrates and protein to aid recovery. You can use leftover cooked meat or fish in this rice bowl, if you like. Similarly you can add extra...
Cavolo Nero Halloumi Salad
Cavolo Nero Halloumi Salad 500 g sweet potato (cut into 2.5-cm (1-in) cubes)2 red onions (each cut into 8 wedges)1 tbsp olive oil1 vegetable stock cube300 g pearled spelt200 g cavolo nero or kale1 red chilli (deseeded and finely sliced)150 g halloumi (sliced into half...
Tray bake Cashew Chicken with cauliflower & wholegrain rice
Tray bake Cashew Chicken with Cauliflower & Wholegrain Rice 4 skinless chicken thighs (bitesize diced)1 small head broccoli (cut into florets)1 red pepper (cut into 2 cm strips)1 yellow pepper (cut into 2cm strips)100 g green beans (trimmed)1 red chilli (diced)1...
Best Carbohydrates for Runners (Strawberry & Chocolate Yogurt Bark Recipe)
This post has been sponsored by Arla Protein. All thoughts an opinions are my own. I'm going to show you an easy and convenient recipe for before/after exercise using Arla Protein Strawberry Pouches as part of their wider Arla Protein range. But first, lets focus on...
Monster Workout Energy Balls
After the Monster Workout Cookies were such a hit from my cookbook, Cook Eat Run, I wanted to share these super simple energy balls that are guaranteed to be loved by kids and adults alike. Ideal to enjoy with a cup of tea before an evening workout. I was inspired to...
Breakfast for Runners: Coffee Chia Puddings 3 Ways
Breakfast is my favourite meal of the day. But it hasn't always been that way... When I was younger I had a poor relationship with breakfast, I wanted to sleep as long as possible (ha wow I've changed), didn't think I liked cereal and was super fussy with food. My...
Homemade Energy Bar Recipe for Runners
Homemade Energy Bar Recipe for Runners Anyone else feel a bit of a slump in the afternoon? It usually hits me around 3.30-4pm when I get back to the office from the wards in the hospital and I oftentimes reach for the chocolate at this time to push through the final...
Nutty Coconut Krispies
Nutty Coconut Krispies Chocolate Krispies are my favourite. I clearly remember a recipe cut out from a magazine in my Mum's Recipe folder, she always used to make them to take to work on her birthday and I'm sure I've had them on numerous parties over the years....
Stress Eating: How Food Affects our Mood & Mental Health
Last month I recorded a podcast talking about Stress Eating, and the effect of food on mood and mental health with Tanya Kumar. Obviously some of the things we discussed, like going out for pizza with friends and office snacks (for most people), are not relevant...
Working on the frontline…What Allied Health Professionals are doing in the Response to Coronavirus.
Doctors and nurses are often the main people we think of when it comes to those treating COVID-19 patients. I work with some incredible doctors and nurses, alongside a number of other healthcare professionals on the wards. There are Health Care Assistants...
How Many Carbs Do You Need For Runners? Should Runner’s Avoid Gluten? Tips from a Registered Dietitian
Many of us runners love carbs, we know they help us fuel our workouts, particularly our long runs. And they're crucially in enabling us to get to a marathon finish line. However, since the late 90's they have been demonised by many as Luckily, it seems tides are...