8 nutrition-packed recipes to refuel your runs

Tuna nicoise

Have a salad day and give your body a triple hit of protein and good fats with this classic Gallic dish.

Ingredients

• 6 new potatoes

• 2 eggs

• 1 handful green beans

• 2 tuna steaks

• 2 tbsp olive oil

• 2 tsp red wine vinegar

• 1 tsp Dijon mustard

• 1 tsp crushed garlic

• Pinch herbs de Provence

• 2 heads baby gem lettuce

• 6 anchovy fillets

• 2 tomatoes, quartered

• 12 small black olives

Vital stats

Per serving (serves 2)

594kcal

25g carbs

52g protein

16g fat

Method

Prep time:  15 minutes

1 Boil the potatoes for eight minutes in a large pan of water. For the last four minutes, add the eggs, then for the final minute, the beans. Drain, and then cool for two minutes.

2 Meanwhile, in a hot pan, sear the tuna for two minutes per side. Allow it to cool before slicing.

3 Put the oil, vinegar, mustard, garlic and herbs into a jar and shake. Tear the lettuce and add it to a bowl with the anchovies, tomatoes and olives.

4 Halve the spuds, peel and quarter the eggs, then continue to add to the bowl. Drizzle the dressing on, then top with tuna.

Power porkers

Replacing potato with lentils lowers the GI of traditional bangers’n’mash, creating a guilt-free recovery booster

Ingredients

• 2 tbsp olive oil

• 4 pork sausages

• 50g chopped onion 

• 1 tsp chopped garlic 

• 50g diced carrot and swede 

• 1 tin green lentils

• 100ml chicken stock

• 100ml red wine

• 1 sprig rosemary

• 1 tsp pre-chopped chilli        

• Salt and black pepper

 Vital stats

Per serving (serves 2) 

542kcal

40g carbs

37g protein

14g fat

Method

Prep time: 15 minutes

1 Heat up one tablespoon of oil in a large frying pan and cook the sausages for two minutes. Then add the remaining olive oil, onion, garlic, carrot and swede, and cook for a further 10 minutes.

Meanwhile, empty the lentils into a large saucepan with a little water to cover them. Heat gently for four minutes, stirring occasionally. Do not allow to boil. Drain, then put them back in the saucepan.

3 Add the stock, wine, rosemary, chillies and the sausages to the lentils. Bring to the boil then simmer as you check the sausages are cooked through. Remove the rosemary sprig, season and serve.

Bacon butty

A high-protein, nutrient-dense, post-run body rebuilder

Ingredients

• 4 rashers bacon

• 2 slices wholemeal bread

• 1 clove garlic

• 1 tbsp salsa

• Handful spinach leaves

• Handful sun-dried tomatoes

Vital stats

Per serving (serves 1)

521kcal

35g carbs

31g protein

15g fat

Method

Prep time: 10 minutes

1 Switch on the grill and trim the fat from the rashers (this can cut their fat content by almost half).

2 Stick the rashers under the  grill, then lightly toast the bread. Rub each toasted slice with a halved garlic clove (adding flavour and eliminating the need for butter).

3 When the bacon is cooked, leave it to rest for a minute between two sheets of kitchen towel to soak up the excess fat.

4 Spread the salsa directly on the toast and layer on the spinach and sun-dried tomatoes. Consume immediately – as if you needed telling.

Prawn stir-fry

A sizzling, mouthwatering meal that improves your focus

Ingredients

• 1 stalk lemongrass

• 4 kaffir lime leaves

• 4 spring onions

• 250g asparagus

• 1 tsp ground ginger

• 4 tbsp fish sauce

• 1 tbsp muscovado sugar

• 10 raw king prawns, shells off

• 100g chopped onion

• 1 tsp chopped chilli

• 2 tsp crushed garlic

• Handful fresh coriander

Vital stats 

Per serving (serves 2) 

321kcal

32g carbs

17g protein

5g fat

Method

Prep time: 12 minutes

1 Chop the lemongrass, lime leaves, spring onions and asparagus. Set the onion and asparagus aside, then combine the lemongrass and lime leaves with the ginger, fish sauce and sugar.

2 Stir-fry the prawns in a wok for a few minutes, until pink. Remove from the pan.

3 Throw in the onion and stir-fry for another two minutes. Add the chilli, garlic and spring onion, and cook until softened. Throw the prawns back into the wok along with the asparagus and fry for a further minute.

4 Pour over the sauce and cook until the mixture becomes sticky. Sprinkle with coriander leaves and serve.

Banana sarnie

Natural sugars, potassium and low-GI sourdough bread deliver a delicious and sustained energy boost

Ingredients

• Olive oil

• 4 slices sourdough bread

• 1 banana

• 1 tbsp honey

• ½ lemon, juice and zest

• A few fresh thyme leaves

Vital stats

Per serving (serves 2)

512kcal

56g carbs

14g protein

3g fat

Method

Prep time:

5 minutes

1 Take the slices of sourdough, brush very lightly with olive oil and toast gently under the grill.

2 Peel the banana and cut half of it into small chunks. Mash the other half with honey, lemon juice and zest, and add the whole chunks and thyme leaves at the end to give the mixture some texture.

3 Spoon the banana mix between the slices, press together and microwave for 20-30 seconds –  any longer and your toast will go soggy. 

Falafel with tahini

A fast-prep dish that maximises energy levels, fuelling your run to the pitta end.

 Ingredients

• 400g falafel

• 8 pitta breads

• 100g watercress

• 1 tsp crushed garlic

• 1 tbsp tahini paste

• 150g Greek yoghurt

• Handful baby lettuce

• Drizzle sweet chilli sauce

• 1 tbsp hummus

Vital stats

Per serving (serves 4)

313kcal

50g carbs

12g protein

12g fat

Method

Prep time: 4 minutes

1 Heat the oven to 200C. Bake the falafel for three or four minutes.

2 Toast the pittas for 30 seconds. Mix the garlic, tahini paste and yoghurt together in a bowl.

3 Divide everything between four plates, with the hummus and a drizzle of the sweet chilli sauce.

Warm salmon salad

A fresh and zesty plate full of immunity-boosting omega-3

Ingredients

• 100g baby new potatoes

• Knob of butter

• Salmon fillet

• 1 tbsp horseradish

• 2 tbsp natural yoghurt

• Juice ½ lemon

• Tabasco (to taste)

• Splash white wine vinegar

• Wasabi paste
(to taste)

• 1 small cucumber

• Pinch salt

• Handful fresh dill

• Handful wild rocket

Vital stats

Per serving (serves 1)

385kcal

20g carbs

31g protein

16g fat

Method

Prep time: 15 minutes

1 Place the potatoes in a microwavable dish with 100ml of water. Cover and vent. Cook on full power for seven minutes, stirring halfway through.

2 Meanwhile, in a frying pan, melt the butter over a medium-high heat. Pan-fry the salmon for 10 minutes, turning halfway through to cook evenly.

3 Mix the lemon juice, horseradish, yoghurt and a couple of drops of Tabasco in a bowl. In a separate jug, mix together the vinegar and a squeeze of wasabi, then chop and add the cucumber and dill, with the salt.

4 Next, flake the salmon into a bowl and roughly chop the potatoes. Mix the horseradish sauce and the potatoes together, add the cucumber and wasabi mix, then toss together with the salmon, rocket, more dill and a squeeze of lemon.

Asparagus nest

This veggie snack is packed with antioxidants and can help slow the ageing process by neutralising cell-damaging free radicals.

Ingredients

• 1 egg

• Handful asparagus

• Freshly ground black pepper

Vital stats

Per serving (serves 1)

115kcal

3g carbs

10g protein

7g fat

Method

Prep time: 4 minutes

1 Boil the egg for four minutes – you want a runny yolk. Run under cold water and peel.

2 Put some asparagus in a sieve over boiling water and cover, steaming for a few minutes until bright green and still crunchy.

3 Halve the egg, then place over the asparagus. Sprinkle with the black pepper.