Wednesday Wisdom from Framar Health - Five Foods to Fuel Half Marathon Training
24 July 2019
Wednesday Wisdom with Sarah Trimble Nutrition from Framar Health, providing expert nutritional advice & recipes to help support your marathon training.
5 foods to fuel your half-marathon training
Eggs: sometimes referred to as nature’s multivitamin, eggs are considered the most perfect and complete protein and therefore are an excellent food to include in your post-run meal or snack. The high quality protein promotes muscle recovery so have some eggs on toast or home-made pancakes for breakfast after a morning run.
Dark Chocolate: this might sound too good to be true, however, scientific studies indicate that eating dark chocolate after a rigorous training session promotes recovery. Dark chocolate (we’re talking about at least 75 – 80% cocoa) is a rich source of antioxidants that support athletic performance and the minerals magnesium and zinc, both of which promote energy production during exercise.
Bananas: are an excellent source of fast release carbohydrates and a great pre-run snack as they can be eaten quickly and are easy to digest. Bananas are one of the richest sources of potassium, one of the electrolyte minerals lost through sweat during exercise.
Almonds: are a rich source of the nutrient magnesium, which is essential for maintaining muscle health during half-marathon training. Eating 75g of almonds every day was shown to help athletes maintain their energy stores and therefore significantly improved their endurance during exercise. Have a handful with a banana as a perfect pre-workout snack.
Pomegranate juice: drinking a glass of pomegranate juice before a run could help you train for longer. Clinical studies show that this exotic and nutritious juice improves blood flow and circulation in runners and increases the time it takes to reach fatigue, not a bad thing when you’re trying to cover longer distances. Always look for an unsweetened pure pomegranate juice or try Active Edge concentrated pomegranate juice, specifically formulated to support runners – now available at 20% off in Framar Health.