Race nutrition needn’t be bland and boring. Whether you’re racing at Run to the Beat powered by Nike+ like us or somewhere else, Celebrity Chef Marcus Bean (who will also be taking on Run to the Beat at the weekend) has cooked up the perfect carb loading night before fuel and a protein packed celebratory meal once the hard work is over.
Pre race: Smoked salmon and tiger prawn linguine with spinach & chives
Why: load up your glycogen stores the night before with this linguine delight. The spinach is also packed with nitrates which are proven to boost oxygenation and help your stamina on the run.
100g Smoked salmon
150g Frozen raw peeled tiger prawns (defrosted)
150ml of vegetable stock
150ml of crème fresh
20g piece of parmesan
300g dried linguine
2 tbsp of freshly chopped chives
2 tsp Dijon mustard
2 cloves of garlic crushed
- First start by cooking your pasta. Put a large pan of water on to boil, add a pinch of salt. Add your linguine when the waters boiling and cook for 10-12 minutes until tender, stirring occasionally.
- When cooked, run the pasta under cold water to stop cooking, keep in cold water and set aside.
- Place a large frying pan on a medium-high heat, add your oil then add the crushed garlic.
- Add your crème fresh and stock to your garlic, and reduce for 1-2 minutes on a high heat, reduce to medium heat and add your prawns, then get some tongs and lift your pasta out of the water and add to the frying pan, stir together until the prawns are pink and cooked through.
- Now grate your parmesan into the pan, add your chopped chives, spinach and squeeze the juice from your half a lemon into the pan, stir together, season with salt and pepper to taste.
- Serve with fresh bread.
Post race: ribeye steak salad with asparagus, watercress, slow roast tomatoes & peppered soft boiled egg
Why: this culinary delight is packed with protein to help worn down muscles recover and repair. Plus the watercress and tomato’s give a vitamin C and antioxidant boost. – perfect meal for recovery with a fine dining edge.
2 x 8oz Ribeye steaks
4 large free range hens eggs
100g of slow roast or sun dried tomatoes
12 spears of Asparagus (English if in season)
50g of black peppercorns
6 tbsp olive oil or rapeseed oil
1 tsp white wine vinegar
1 tbsp of honey
1 tsp of Dijon mustard
½ tsp of wholegrain mustard
1 tsp lemon juice
Salt and pepper to taste
- To cook your eggs, place a pan of water on the hob and bring to the boil, Slowly lower your eggs into the water and boil for 6 minutes and 30 seconds for large eggs.
- As soon as the time is up remove from the water and place into ice water or into a bowl of cold water with the cold tap running until eggs are cold. Carefully peel the eggs in the cold water and leave in the water until required.
- To cook your steaks, heat a griddle pan on a high heat, if you don’t have a griddle use a frying pan, rub some oil into your steaks on both sides and season with a little salt. Pan fry for 2-3 minutes on each side then remove from the pan and place on a warm plate to rest for a few minutes before serving.
- For the Asparagus, remove the wooden root from the bottom of the asparagus and then get a peeler and peel the asparagus into strips, put the strips in a bowl to mix with your salad. Add your watercress to the bowl, thinly slice your radishes, and chop your slow roast tomatoes, mix together.
- Make your salad dressing put all the ingredients into a bowl and whisk together and taste, then drizzle a bit over your salad mix.
- To finish the eggs, carefully remove from the water as the eggs are soft boiled. Get the peppercorns and crush in a pestle and mortar with a little salt, place in a bowl and carefully roll your eggs in the pepper mix until coated.
- To serve, place a handful of salad mix on each plate, thinly slice your ribeye steak and divide between each plate, then with a sharp knife very slowly cut your eggs in half, place the soft boiled eggs onto the plate and serve.