Tuna and butter bean salad Arrange 2 handfuls watercress (or other salad leaves) and some chopped peppers on a plate. Spoon 100g tinned tuna on top, breaking it up as you go. Scatter over 100g (approx of a 410g can) butter beans. Pour over 1
sandwich.When eaten as a meal, your sandwich should provide a quarter of your calorie and nutritional needs. As a snack, your sandwich should provide a sixth of your needs. You may need two sandwiches (for a main meal) to make up your nutritional quota
food you’re already eating even better. Now, will it be mushrooms, fried onion rings...If you're a Runner's World UK magazine subscriber, you can see a full 10 sets of good-better-bests right here, including pre- and post-run nutrition. Otherwise, enjoy
. Add pumpkin seeds for their Omega-3 fat content to help boost oxygen delivery during exercise and promote rapid recovery. Mid-morning snackGood Rice crackersBetter Wholemeal toast with honeyBest Fruit loafWhy? A carb-rich snack mid-morning will keep
You might think that, as a health-conscious runner, you're eating all the right things, but the chances are you have at least one nutritional bad habit. Whether it's a penchant for chocolate cookies or a more serious pitfall such as running on empty
than an hour, plain water is a good choice, but, if you have been running hard for longer than an hour, drinks containing sugar or maltodextrin (a slow-release carbohydrate) and sodium may speed your recovery. Researchers at Loughborough University
