If you have concerns about allergies or intolerances, you should make an appointment with your GP. This area of our website is meant to provide ideas and suggestions only and should not be taken as medical advice.

#1 Eating before a run

Whether training for a 5k or a marathon looking after your "engine" is important. Some people don't like to eat before a short run (<45 mins) however others need to have something before they run. It goes without saying everyone should be eating before a longer run. 

A banana, 30 mins before you hit the pavements is the perfect answer. It provides enough slow release carbohydrate (fuel for your muscles) but does not constitute a huge amount of bulk, which is more likely to trigger stitch and/or a visit to the nearest toilet when you are out...everyone's a winner!

#2 Looking to Spice up your protein shake with a Christmas twist?

(for 1 person) Add 200ml almond milk, whey chocolate & a pinch of gingerbread spice to a shaker and shake it up before pouring the mixture into a glass. Beat 2 egg whites until stiff peaks form and add this to the top of your shake. Sprinkle a little festive cinnamon on top & enjoy!!

Nutritional value (per portion):

172 kcal (46g/100g)

Protein 28g (8g/100g)

Carbs 3g (1g/100g)

Fats 5g (1g/100g)

Receipe: foodspring.co.uk [viewed 10.12.2020]