Q In winter I often feel down, with the result that I struggle to find the motivation to run. Are there any foods I can eat to pep me up?
A Minimal daylight hours and dismal weather all play their part in bringing runners down in the winter. These mood-boosting menu ideas should help.
Breakfast
A bowl of multi-grain hot cereal topped with skimmed milk, a drizzle of honey, some almonds and fresh pear slices.
Why? This carbohydrate-rich meal will help to flood your brain with the feel-good chemical serotonin.
Snack
Chew some sugar-free gum.
Why? Studies show that chewing gum helps to boost your short-term memory, possibly by increasing your heart rate and improving blood flow to your brain.
Drink
Drink one glass of room-temperature water hourly.
Why? Studies have shown that dehydration can challenge your energy levels. By keeping your energy levels constant you’re more likely to feel like running.
Lunch
A bowl of bean soup followed by a hefty serving of plain low-fat yoghurt topped with berries.
Why? The soup is loaded with energising carbs, while the yoghurt contains whey protein, which has been shown to improve mood in individuals under stress.
Snack
A handful of nuts and dried fruit.
Why? The protein-carb combination should increase your late-afternoon alertness.
Drink
A cup of coffee.
Why? The amount of caffeine in one cup of coffee increases alertness and reduces fatigue.
Dinner
Fish tacos made with grilled or oven-baked salmon and plenty of salsa and shredded cabbage, plus a portion of refried beans topped with chopped tomatoes. Finish with a serving of your favourite pudding.
Why? Omega-3 fats in fish have been shown to beat depression. As for the pudding, eating a treat that is associated with positive feelings can boost your mood.
—Liz Applegate, author of Powerfoods
