The Runner's Cookbook

Keep your body in perfect running order with these eight delicious, nutritionally balanced recipes for pre-run fuelling and post-run recovery.



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Grilled beef fajitas

Beef is one of the richest sources of iron, which keeps oxygen-transporting red blood cells healthy. Without enough of this key mineral, runners can develop anaemia, which causes fatigue and hinders performance. When 1500m Olympian Carrie Tollefson had a bout, she started eating beef three times a week to rebuild her iron reserves. ‘This recipe is a favourite of mine,’ says Tollefson. ‘It’s an easy dinner and makes great leftovers for lunch.’

SERVES 6 PREP 1 hour 25 mins (including marinating time)

INGREDIENTS  

Handful of fresh coriander 

Juice of 2 limes

½ tsp ground cumin

¼ tsp garlic powder

½ tsp paprika  

2 cloves garlic, crushed

900g flank steak

1 tbsp extra-virgin olive oil

2 green or red peppers, cut into thin strips

1 large onion, thinly sliced

18 small corn tortillas  

2 tomatoes, diced

1 avocado, diced

  1. Combine the coriander, lime juice, cumin, garlic powder, paprika and crushed garlic in a large resealable plastic bag. Seal the bag and shake it to mix the ingredients. Open the bag and add the flank steak. Reseal it, turn to coat the meat, then put it in the fridge to marinate for 40 minutes, turning at least once.
  2. Meanwhile, heat the oil in a large frying pan over medium-high heat. Fry the peppers for five to eight minutes, stirring frequently, then transfer to a serving bowl.
  3. Cook the onion in the pan, stirring frequently for 10 minutes, or until softened and beginning to brown. Transfer to a separate bowl.
  4. Grill the steak at a medium-high heat for roughly seven minutes per side, until medium-rare. Let it rest for five minutes while warming the tortillas in the oven. Thinly slice the meat and serve with the tortillas, tomatoes, avocado and other fajita fixings. 

PER SERVING 608kcal, 52g carbs, 6g fibre, 46g protein, 23g fat (7g sat fat)


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