Salmon fillet and sweet potato
Salmon is exactly the kind of meat that you want to be eating post-run.
It’s high in omega-3 fatty acids, protein and a whole host of vitamins.
Fresh green vegetables are the perfect complement, as are sweet potatoes. Much like salmon, sweet potatoes contain vitamins B6, C and D, as well as iron.
Sweet potatoes are also a source of potassium which can help regulate heartbeat and nerve signals.
Chicken salad
Simple yet highly effective. We recommend having a fresh chicken salad once a week as a satisfying mid-week meal.
Chicken breast without the skin is going to be your healthiest pick, it will also be packed with protein, essential for muscle recovery after your run.
The beautiful thing about a salad is that you can change it up each time. It doesn’t just have to be lettuce and spinach leaves. Try throwing in some diced sweet potato with rocket and cucumber.
You could also try a protein-packed all-bean salad with black beans, kidney beans and cannellini beans.
Chicken and broccoli stir fry
Yes, stir fries can be healthy – very healthy in fact, if you make the sauce right.
In terms of the meat, much like the salad, using a chicken breast is your best bet.
Broccoli is brimming with fiber, antioxidants and vitamin C – just make sure it isn’t over cooked as you will lose all of its goodness.
When making the sauce, use chicken stock mixed with soy sauce, honey and grated garlic.
Quinoa stuffed peppers
Known for their weight-loss benefits, peppers contain capsaicin. This can not only boost your metabolism, but help prevent early fat cells from developing into fully fledged ones.
Quinoa is not only very high in protein, but is very high in fiber. Fiber, of course, is great for slowing sugar absorption into the bloodstream, which is great for when we do our longer runs.
Two peppers and a cup of quinoa is plenty. Don’t be afraid to mix tomatoes or even nuts into the quionoa for added flavour.
Butternut squash curry
Yes, a curry!
Did you know butternut squash contains 437% of vitamin A?
Vitamin A is great for your respiratory system as well as being known to help with asthma in some cases.
As for the curry sauce, making your own really does make all of the difference. Using the following ingredients in any way you like will provide both a delicious and healthy sauce: tinned chopped tomatoes, garlics, turmeric, cardemon pods, cumin, black mustard seeds.
Red chillies also contain capsaicin, so if you want to spice it up a little, you certainly can.
With regards to rice, it should be the brown variety every time. Containing naturally-occurring oils, it well help balance your cholesterol levels.
