We all know how tough it can be having a working life, running life and a personal life. This can often lead to what we deem to be lesser important things to slide.
Nutrition is one of these. It’s all too easy to go out and buy fast food or perhaps a chocolate bar at the local supermarket. A lot of this is mostly psychological, when we do in fact have the time, we just prefer to use it elsewhere.
Honing in on your nutrition can massively boost your running performance.
Have a look at these four easy-to-make lunches that will save you time and make you a fitter, faster runner (and feel free to share your own in the comment box below!):
Quinoa tabbouleh
Ingredients:
- 100g quinoa
- Handful of baby tomatoes
- 1/4 cucumber, sliced
- 100g salad leaves
(Dressing:)
- 1 tbsp olive oil
- 2 tbsp vinegar
- 1/2 lemon
- 1 drop vanilla extract
- 1 tsp rice syrup
Method:
- Cook 100g of quinoa following pack instructions.
- Meanwhile, in a separate bowl mix together your dressing ingredients.
- Chop up baby tomatoes and cucumber; mix these into a bed of salad leaves.
- Once the quinoa is cooked, mix the dressing in and then serve on top of your salad.
All done in 15 minutes!
Chicken salad
Ingredients:
- 100g couscous
- 1-2 chicken breasts
- 3 little gem lettuce
- 1/2 tin of sweetcorn
- Handful of baby tomatoes
- 2 tbsp green olives
- Green pesto
- Low-fat mayonnaise (optional)
Method:
- The easiest way to do this is to add another breast the next time you cook chicken for dinner.
- The rest will take five minutes after you’ve eaten.
- Cook the couscous according to pack instructions.
- Chop up lettuce using a pizza slicer to save time and add sweetcorn, tomatoes and olives.
- Add your cooked chicken and low-fat mayonnaise and pesto.
Pop it in the fridge and remember to bring to work!
Couscous, mackerel & avocado
Ingredients:
- 100g couscous
- 1 avocado
- Tin of mackerel
(Dressing:)
- 1/2 cucumber, finely chopped
- 2 tbsp lime juice
- 1 tbsp mint, finely chopped
- Pinch of sugar
- 1 cup whole mint yogurt
Method:
- This can either be made at work or home in 10 minutes.
- Prepare the couscous according to pack instructions.
- In the meantime, chop up your avocado into small chunks.
- Once the couscous is cooked, add avocado and mackerel and combine.
- In a separate bowl, mix together the dressing ingredients and add.
Sweet jacket potato, mozzarella cheese and tuna
Ingredients:
- 1 sweet potato
- 50g mozzarella cheese
- 1 tin of tuna
- 1 tbsp green pesto
- cherry tomatoes
- 1 tsp olive oil
- Basil, finely chopped
Method:
- Providing you have a microwave at work a (less fancy looking but no less delicious tasting) version of this can be done within 10 minutes.
- Prick the potato with a fork and microwave for 8 to 10 minutes or until tender, turning once.
- Add the mozzarella cheese.
- Microwave for 30 more seconds.
- Combine the tuna, pesto, cherry tomato and olive oil.
- Top the potato with the tuna mix.
Voila!
