Burger and chips
‘Made from scratch with lean meat, burgers make a tasty, fabulous recovery meal, providing a great combination of carbohydrate and protein to replenish glycogen stores and repair any muscle trauma,’ says nutritionist Kate Percy (gofasterfood.com).
• 2 medium sweet potatoes
• 1 tbsp olive oil
• Freshly ground black pepper
• 1 tsp ground cumin
• 200g lean turkey mince
• 1 garlic clove, peeled and crushed
• 2 tsp harissa paste
• 1 small chilli (deseeded and chopped finely)
• 1 small bunch of parsley, finely chopped
• 2 wholemeal rolls
• 1 large tomato, sliced
• Handful of watercress
• 2 tbsp low-fat mayonnaise
1 Heat the oven to 180C. Chop the sweet potato into wedges and arrange on a baking tray, then coat with olive oil and sprinkle with black pepper and cumin. Bake for 30 minutes.
2 Meanwhile, in a large mixing bowl, combine the turkey mince with garlic, harissa, chilli and parsley, then shape into patties.
3 Over a high heat, fry the patties in a drizzle of olive oil for two minutes each side to seal in the juices. Lower the heat and fry for a further three minutes, flipping regularly until cooked through and light brown on both sides.
4 Halve the rolls, spread one side with mayo, then build your burger, layering up with the tomato slices and watercress. Serve
with a helping of the sweet potato wedges.
Poultry offerings Turkey provides a fraction of the fat of beef mince at just two grams per 100g versus beef’s waistband-worrying 12g, plus higher protein content to repair your tired muscles.
A kick in the bun ‘Garlic supports your immune system, which is essential for winter runners and chilli will boost your metabolism,’ says Bailey.
See green ‘Watercress contains iron and folate to rebuild red blood cells,’ says Bailey – essential, as these cells can be damaged through pavement pounding, according to the US National Library of Medicine.
Chip away Subbing sweet potato wedges in for regular fries packs an antioxidant boost to power you to a PB. The beta-carotene and vitamin A in a 100g serving both hit your RDA, equalling an immunity boost. ‘Cook them in olive oil for anti-inflammatory fats,’ suggests Bailey.
Nutrition Before After
Calories 1,069 600
Fat 43g 18g
Carbs 103g 77.5g
Protein 24g 36g