Blueberries, blackberries and raspberries are packed with anthocyanins- powerful antioxidants that may also assist with post-run recovery and muscle repair. At only 60 calories per cup, berries are the berries. Whip up a smoothie with frozen berries, add fresh ones to yoghurt or cold cereal. Whip up some oatmeal, honey and chopped almonds, spoon over berries and bake them for a delicious treat after your weekend run. Even better? Just order a Berry Dairy smoothie at KAUAI.
Think of an egg as a meal in a shell. Seriously. One egg is about 10% of your daily protein needs and packed with all the amino acids your hard-working muscles need to recover. Boil. Scramble. Poach. Add to sandwiches, wraps or salads. Crack one into your brown rice Asian-style. Or break and blend the whites into your smoothie.
HIIT it with high performance fuel
Time strapped. Hectic schedules. Fast results. HIIT has become the IT workout. Quick bursts of intense training need the right kind of fuel. Here’s what you need for hardcore speed.
Eat a moderate to high carb meal about 3-4 hours before you work out. Then smash a high-carbohydrate snack within 30-45 minutes afterwards. Got to love whole-wheat toast with peanut butter and banana. The combination provides you with a good mix of carbohydrate and protein, which your body needs to keep your muscles strong and free from injury. (One tablespoon = about 4 grams protein). Plus all the vitamins and minerals athletes need to be active like folate, magnesium, vitamin E and zinc. PB&J anyone?
Tuna on whole-wheat. It only takes half a cup of tinned tuna in brine on one slice of whole wheat bread to make the perfect mini carb/protein meal at just 220 calories.
Shed it while you shred it.
Sources: BBC Good Food, Runners world, Ace fitness.com