Bored of the same old fillings? Turn your humble sarnie into a nutritious meal of champions
What’s for lunch? For many time-strapped runners, the answer is a sandwich. "Built correctly, it provides energising carbs, protein to repair muscles, healthy fats for hormone production and vitamins to build immunity," says sports dietitian Tara Gidus. Kiss ham and pickle goodbye with these new spins on the sarnie.
Best for: fat burning
Swap tuna for salmon and you'll get more inflammation-reducing omega-3s. Scientists in Japan found that capsaicin, which gives the chilli its kick, can increase fat-burn during exercise. Rye bread contains up to five grams of fibre per slice – more than wholewheat.
Take: two slices of rye bread
Combine: 1 tablespoon of low-fat mayo + 1/2 teaspoon of chilli sauce
Combine: 50g of tinned salmon + squeeze of lemon juice + sprinkling of chopped dill
Stack with: tomato slices and rocket leaves
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