For several years now coconut has been lining our supermarket and store cupboard shelves and being hailed as some super powered health food. But what is the truth about coconut and it’s products? And how do they impact on your running performance?

As a performance dietitian I am not against coconut; in fact, in its neat form it is indeed a very nutrient dense food containing, B vitamins Folate and choline; n-6 essential fatty acids; magnesium, phosphorous and selenium all important for necessary chemical reactions in the body.

Are the sub-products that have emerged equally as nutritious and useful to the body?

Coconut water has made a big surge into the sports nutrition world, hailed as a more natural energy drink choice to help maintain hydration, particularly during endurance events.

Indeed on the surface it looks ideal, slightly lower in carbohydrate than most branded sports drinks with a refreshing taste.

The main problem with coconut water is the electrolyte content; although it benefits by having high potassium content, it is low in sodium. In order for coconut water to be truly useful as sports drink during exercise, it would need to provide a minimum of 10-15mmol of sodium per 500ml and coconut water only provides around 5mmol of sodium per 500ml.

It also has quite a hefty price tag attached to it, making it a non-essential luxury sports nutrition product. That said it does make a refreshing choice and so if an individual were really keen to use it my advice would be to drink it post exercise combined with a meal such as eggs on toast to ensure that you meet your nutritional and hydration requirements.

Probably the product we have heard most about is coconut oil

I have had to correct many athletes and explain that just because you fry in coconut oil, it doesn’t automatically make it a better choice.

So what is the deal with coconut oil? Why is every fitness blogger getting on the bandwagon?

Coconut oil is predominantly made up of short and medium chain fatty acids whereas most other oils are long chain fatty acids; the theory is that these MCT’s are easier for the body to utilise as fuel. However, if you eat any food to excess, whether it is easy to absorb or not, it will still get stored within the body is some way. Coconut oil is no exception to the rule. Coconut oil is still a high-fat food with a high-energy yield and saturated fat content.

In addition, in the clinical world, it is a well-known fact that our bodies can only absorb up to 30g of MCT fat a day. Beyond this and the individual develops steatorrhea, which is fatty stool due to the malabsorption of fat.

Thus, until further studies and evidence is available, my advice is to vary your oils so that you get the benefits of all essential fatty acids, necessary for different functions within the body.

Coconut flour

Accompanying the Gluten-free and Paleo craze has come the introduction of coconut flour, which is a grain free alternative for recipes requiring flour.

There are numerous studies now concluding that going GF has no performance or weight loss benefits; contrary to what we are seeing there is only a small percentage of the population that will truly benefit from following a GF diet.

Coeliac disease is the most common; it is usually confirmed by taking blood tests and biopsies. The individual will then be put on a strict Gluten Free diet, which they will need to comply with for life, as consuming gluten will cause severe damage to their small intestine.

Similarly are a small number of individuals who will suffer from Gluten sensitivity. They tend to suffer from the same symptoms as Coeliac but there is no long-term damage to the intestinal mucosa; biopsy and blood test results provide a negative result but removing gluten from the diet will make a huge improvement to symptoms.

Ultimately if an individual wants to follow a gluten-free diet even when it is not necessary, it is their choice. They may indeed feel more energised and less bloated but this is more related to the fact that they are more mindful of nutritional choices. As a nation, we should all be reducing foods such as white bread, biscuits, cakes, white pasta etc.; by following a gluten-free diet these foods will automatically be removed.

However, do not be fooled into thinking that a gluten-free diet is healthier; an issue Coeliac sufferers have had to deal with for years is the lack of wholegrain products. Gluten-free products available also tend to be higher in fat and sugar in order to make them more palatable.

Coconut flour is just one GF choice; other suggestions include rice flour, gram flour and soya flour.

Coconut sugar

It seems no part of the humble coconut has been unexploited. Indeed the latest kid to join the family is coconut sugar.

With the rise of the new sugar guidelines, stating that they should not make up more than 5% of our total energy for the day; around 100Kcals a day for the average woman consuming 2000Kcals a day and 125Kcals for Men.

Food bloggers and celebrity recipe writers are all trying to find an alternative. However, these guidelines are once again, really related to being more mindful of what we eat. They are not dictating that we should be eating “refined” sugar-free cakes; the message that needs to get across is that we should generally be reducing our overall intake of these types of foods.

My general mantra on cakes, biscuits and chocolates is, by all means, include them in your diet but don’t make it a regular habit; an occasional treat is not going to harm you. The other thing is sugar is sugar – coconut, maple syrup, honey or white table sugar, the body cannot tell the difference and they all yield the same amount of energy per 100g. Additionally, the process used to make coconut sugar is no different to removing sugar from sugar cane, so its not quite as “refine free” as often touted.

The key message is not to get hung up on the latest fad –no food or food ingredient is going to be beneficial if eaten in excess.

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The post Why are we all going wild about coconut? appeared first on Fast Running.

The ratio of carbohydrate to protein found in milk is between 3:1 to 4:1 and one particular study, recommends chocolate milk in particular over more expensive recovery drinks. The study highlighted the important nutrients, the 4:1 carbohydrate to protein ratio of chocolate milk, as well its ability to provide fluids, electrolytes and sodium to aid muscle recovery.

However, with so many new ‘milk drinks’ now available on the market, are they all equal in their nutritional and most importantly recovery enhancing properties?

A few years ago the only alternative to cow’s milk was soya. 2017 has changed all that with a huge rise in non-dairy milk alternatives bursting onto the food and nutrition stage; almond, coconut, oat, hemp – it seems ‘milk’ can now be sourced from a plant-based origin.

Almond milk definitely seems to be the food bloggers favourite and yet it if you examine it closely, it has such a poor nutritional profile it does beg the question of why?

In the case of food bloggers claiming it promotes any nutritional benefit, that is just false, but others may justify drinking it as an alternative in cereals, tea etc. not for any nutritional reason but because of environmental concerns.

If you look at almond milk, it may be low in calories and have calcium added, but from a sports performance point of view, it is not an ideal choice.

Don’t get me wrong, I have nothing against the humble almond as a nut –it is highly nutritious. However the process in which almond milk is made, very few almonds are used and the handful that are, are diluted with water to produce a very poor quality nutritional product.

After intense or endurance exercise, it is well documented that a combination of both carbohydrate and protein in a liquid form is one of the best ways to recover. Cows milk has the advantage of having the perfect balance of carbohydrate, protein, electrolytes and also fluid to aid glycogen restoration and rehydration to enhance recovery.

In comparison, many of these milk alternatives, while they have been supplemented with calcium, they lack the key building blocks of carbohydrate and protein.

How ‘milk’ drinks match up (per 500ml)

1) Cows milk (skimmed) will provide 25g of carbohydrate, 17g of protein and 0.2g of sodium.
2) Soya milk (unsweetened) will provide 0g of carbohydrate, 16.5g of protein and 0.14g of sodium
3) Almond milk (unsweetened) will provide 0g of carbohydrate, 2g of protein and 0.28g of sodium.

Looking at the nutritional profile’s above it clearly demonstrates why cows milk, regardless of whether it is skimmed, semi or whole, will always be superior to its alternatives.

Obviously for those runners who are following a vegan diet or have a lactose intolerance, the next best option would be soya milk; ideally if this is blended with a banana you can boost the carbohydrate content to be equal to that of cows milk.

The post What makes a good recovery drink for endurance runners? appeared first on Fast Running.

How many of you have tried to ‘give up sugar’ only to succumb to your sugar cravings mid-afternoon? Some of this is human behaviour – tell someone they can’t have something and it sets up “deprivation mentality” so they instantly want it.

However, some of this ‘need’ for sugar is actually physiological. Don’t forget if you are training hard, with a percentage of your training at high intensity, then the body is going to need a readily available source of energy to fuel this work; glucose is the preferred source and sugar provides an instant source. In addition, our brain uses 120g of glucose a day to support and control all the metabolic processes that occur within the body.

The SACN report developed some national guidelines a few years ago which recommended that “added” sugar should make up no more than 5% of your total energy intake and a maximum of 30g a day. This includes white table sugar (sucrose), brown sugar, honey, maple syrup, agave syrup, coconut sugar and high fructose corn syrup.

So, if you are consuming 3000 Kcals a day then your total amount of extrinsic sugar should be no more than 150Kcals or seven teaspoons. This excludes sugar naturally found in fruit or milk, (lactose), known as intrinsic sugar.

While national guidelines are necessary, it is important to highlight that firstly they are “guidelines” and secondly, while they encompass a message for the general population, not everything is relevant to those who run and train regularly (four or more times) each week and even more so for those who train more than seven times.

In general, within the running population, it is advisable to look at the balance of sugar intake over the course of seven to ten days. No food should be demonised and while I’m not advocating eating large quantities of “added” sugar, at times it can be useful for runners.

Around high-intensity training days, easily absorbed carbohydrates such as sugar; whether that be honey on toast, cereal bars, diluted orange juice or a sports gel are effective ways to top up energy stores for your training session.

Similarly, after high-intensity training sessions, in order to ensure runners replenish glycogen stores as quickly as possible, easily absorbed carbohydrates such as flavoured milk are the best source.

Don’t rely on sugar as your only energy source
That said, runners should not rely on sugar as their only energy source. Try to encompass some of the following strategies:

• Around higher training volumes, ensure you base your meals and snacks on nutrient-dense carbohydrates such as whole grains (bread, pasta, rice, quinoa), beans/pulses, sweet potatoes/potatoes, oats, dairy, fruit and vegetables. As a rule of thumb, I usually recommend fist size portions at meals and half a fist for snacks – this prevents blood sugar fluctuations which can lead to sugar cravings
• Aim to combine food groups; for example banana with nut butter; chicken and avocado with a wholegrain bagel; sweet potato and feta cheese; Greek yoghurt and fruit. Once again this helps to control blood sugars and prevent mid-afternoon hunger.

• Ensure you are meeting your nutritional requirements by tailoring your intake to your training and recovering sufficiently – sugar cravings often occur when individuals do not recover properly after a high-intensity training session – aim for a mix of carbohydrates and protein such as fruit, yoghurt and milk smoothie or scrambled eggs with wholegrain toast.

Alternatives to energy gels
Trying to find alternatives to energy gels and drinks for training is more tricky –the majority of “natural” alternatives still use honey, agave, rice or date syrup – regardless of what you have heard, these are all still sugar and utilised by the body in exactly the same way as sucrose or table sugar.

Some suggestions include:

• Baked/mashed sweet potato with added salt –easily digestible and provides sustained energy.
• Banana nut sandwich – banana cut in half and spread with nut butter – can be tricky to transport but is a great option for refuelling.
• Now whilst these are by no means sugar-free, you can try and make your own tea loaf/muffin/cake using vegetables –some ideas include carrot and ginger cake; courgette tea loaf or sweet potato brownies.
• For some of you, dried fruit such as mango, cherries, raisins or dates may work well, but remember that the high sugar and fibre content may potentially lead to gastrointestinal problems.

About the Author
Renee McGregor RD SENr is a Performance Dietitian and author, who works with elite athletes, coaches and sport science teams to provide nutritional strategies to enhance performance and manage eating disorders. She is the author of Training Food, Fast Fuel books and Orthorexia, and soon to be released Healthy eating goes bad.

The post Sugar for Runners: Good or Bad? appeared first on Fast Running.

The cause of a stress fracture is not always down to poor running form or excessive mileage. The nutrients you are absorbing, or lack of, from the food choices you make, are also a contributing factor.

By making a concentrated effort to include foods that are high magnesium, potassium, silicon, vitamin D, vitamin K, folic acid and vitamin B12 you can reduce your risk of a stress fracture and possibly even prevent one from occurring.

Magnesium
Magnesium plays various key roles in bone health, it contributes to the structure of bones and it controls the absorption and metabolism of calcium in bones.

Foods: High amounts of magnesium can be found in broccoli, flax seeds, pumpkin seeds, sesame seeds, brazil nuts and almonds nuts.

Potassium
Bananas are of course one of the most popular foods among runners, so you shouldn’t be lacking in this nutrient. Apart from helping to reduce muscle soreness, potassium also plays an important role in bone health. This relates to the ability of selected potassium salts that neutralise metabolic acids that wear away at bones.

Foods: High amounts of potassium can be found in bananas, avocados, pistachios, pumpkin seeds, sunflower seeds, broccoli, sweet potatoes and beans.

Silicon
Silicon is a trace mineral that both reduces the breakdown of bone and stimulates new bone formation.

Foods: High amounts of silicon can be found in carrots, peppers, onions, almond nuts, cabbage, oranges and cucumber.

Vitamin D
Vitamin D keeps your bones strong by playing an important role in the process of calcium and phosphate absorption in the blood.

Foods: Vitamin D can be found in mushrooms, fish, cod liver oil, sardines, eggs and fortified cereals.

Vitamin K
The proteins that help repair and rebuild bone tissue all require vitamin K to complete their process of restoring bone health.

Foods: High amounts of silicon can be found in spinach, brussels sprouts, kale, cabbage, broccoli, asparagus, cabbage, peas and parsley.

Folic acid
Folic acid is a B vitamin and its role in bone health is in the detoxification of an amino acid called homocysteine that is linked with inflammation and the increased risk of fractures.

Foods: It can be found in spinach, broccoli, lentils, asparagus, beans and rice.

Vitamin B12
Vitamin B12 also plays a role in the detoxification of homocysteine and it only occurs naturally in animal foods.

Foods: The nutrient can be found in meat salmon, red meat, dairy products and fortified cereals.

For the complete lowdown on running related stress fractures read, ‘Stress Fractures: Everything a Runner Needs to Know‘.

The post 7 Nutrients & Foods That Help Prevent Stress Fractures appeared first on Fast Running.

Hilary McGee, MPH, is a nutrition coach with a masters degree in Public Health and advanced diploma in Nutrition and Health coaching. In Running, McGee is part of the Irish Endurance Coaches Network and in association with Athletics Ireland and The Irish Sports Council she established a Fit4Life running league.

Here, she shares 28 essential foods, ranging from anti-inflammatory to immune boosting foods that runners and everyone should stock up on.

1. Beetroot

Beetroot can be enjoyed cooked or uncooked. Make your own beetroot slaw by mixing with sliced raw red cabbage and avoid the pickled kind if possible. A highly recommended for runners to improve endurance, but go easy on consuming too close to competition time.

2. Buckwheat Groats

Use as an alternative to oats at breakfast. Soak overnight with lemon juice. Drain in a sieve and rinse through with water before cooking for 10-15 mins. Add your own toppings. Naturally gluten free.

3. Spirulina/Chlorella

Full of protein, iron, essential amino acids and minerals. Add one teaspoon to water and drink or mix into smoothies. Best to have at a separate time from meals for increased absorption. Add a teaspoon of turmeric for additional anti-inflammatory benefits.

4. Avocados

The only fruit that is a fat and often referred to as nature’s butter. Loaded with beneficial monounsaturated fats and full of energy. Try making your own guacamole or have with baked eggs or salmon.

5. Apple cider vinegar

Apple cider vinegar has so many benefits including aiding digestion, preventing colds and flu and alkalizing too. A great addition to a runners diet to fight the cold weather.

6. Tahini

Light or dark. Made from sesame seeds and full of calcium. Most supermarkets keep in their health food aisle. Can be added to smoothies, curries or used as a spread.

7. Extra Virgin Coconut Oil

Extra virgin coconut oil can be used for cooking in place of vegetable oil or as a spread on toast. In the past coconut has been poorly thought off becasuse of its high fat content, however the medium chain fatty acids (MCFA), most notably in the form of lauric acid, found in coconut oil are rare and highly beneficial to your health. MCFA are less likely to be stored in the body as fat and more readily used as a source of energy.

Add a tiny bit to your herbal tea or coffee to bullet proof it. Try adding a spoon to homemade smoothies before blitzing in a blender.

8. Carrots

Buy organic carrots in bulk and use in smoothies and juices. Great for your skin’s elasticity. Full of antioxidants and high in vitamin C.

9. Kefir

A probiotic, more easily digested than dairy on its own. Widely available in non-dairy varieties. Make your own by combining kefir grains with the milk of your choice e.g. goats or coconut milk.

10. Sesame seeds

Sprinkle sesame seeds on salads or breakfast to add a nice crunch and nutty taste: a source of magnesium, which helps reduce muscle soreness.

11. Pumpkin seeds

Keep in your fridge due to high-fat content. Blend for longer life and store in your used tahini jars. Rich in magnesium and zinc also. Zinc helps prevent colds.

12. Linseed

Linseeds can be used as a topping on granola etc or salads, again adds extra texture.

13. Lentils

All kinds of lentils exist and can be added to practically anything. Use in soups to thicken, or a good alternative to grains and a comfort food.

14. Chickpeas

Chickpeas are a great plant source of protein. Buy the high quality dried version rather than a tin. Soak overnight before cooking.

15. Sweet potatoes

Sweet potatoes have a low score on the glycaemic index, meaning they release energy steadily over time which helps to keep blood sugar levels even. They can even help your body metabolise fat more efficiently and can be used in a wide variety of sweet and savoury dishes. A tasty sweet potato and quinoa recipe can be found here.

16. Celery

A good addition to soups, chilli, stews or salads for all round anti-inflammatory benefits. Also great for dips and can easily fit in a lunchbox for the on the go runner.

17. Blueberries

18. Bananas

Bananas are a convenient source of potassium, which helps to balance the fluids and electrolyte levels in your body. Like Sweet potatoes, they are also low on the glycaemic index helping to keep blood sugar levels steady.

19. Pineapple

Pineapple is rich in vitamin C, vitamin B1, potassium and because of a digestive enzyme called bromelain, it’s also a natural anti-inflammatory. Always buy fresh instead of canned.

20. Gluten free oatcakes

A healthy snack that you can top with tahini, hummus or avocado to help keep blood sugars even by combining low glycemic grains with a protein source.

21. Dark chocolate

When choosing dark chocolate as a tasty snack (2 squares) go for 70-85% cacao content. With a lot less sugar than milk chocolate, the dark variety is also an excellent alternative in baking.

22. Eggs

Eggs are an inexpensive and convenient source of protein, full of nutrients. Experiment by poaching, baking or scrambling or enjoy cold in salads.

23. Mackerel/sardines

Full of protein and heart-healthy omega 3’s. A good choice for lunch and try adding to salads.

24. Cinnamon

When it comes to cinnamon, choose good quality, and try sprinkling it on your porridge in the morning.  It helps to evens out blood sugars and helps prevent cravings.

25. Turmeric

Turmeric is an all-round anti-inflammatory and it can be used in curries or as a replacement for chilli in recipes.

26. Ginger

Another great natural anti-inflammatory. It is great mixed with cinnamon or honey during flu season. To prepare, peel skin using the back of a spoon, slice and chop finely. Add to hot water and make a tea, use in stir fries, curries and smoothies.

27. Lemon

A very cheap form of vitamin C and alkalizing too.

The post 27 Foods for a Runner’s Shopping List appeared first on Fast Running.

After a demanding run micro-tears to your muscles occur and this results in inflammation with white blood cells rushing bio-chemicals to rebuild the stressed areas.

If you allow your body to rest and you fuel correctly your muscles will adapt positively to the stress, repairing and growing stronger.

On the other hand, if you regularly train too hard and skip recovery runs your muscles will not have the required time to repair. This can lead to inflammation that becomes chronic rather than temporary, possibly leading to injury.

As well as giving your muscles the time to rebuild, a diet rich in anti-inflammatory foods can help facilitate a faster recovery and counter the possibilities of chronic inflammation. Here are 10 nutritious foods with anti-inflammatory properties to get you started.

1. Avocados

Avocados contain persenone A, which research shows suppresses the effects of inducible nitric oxide synthase and cyclooxygenase, two chemicals that cause inflammation in the body.

Avocados are also high in healthy monounsaturated fats, and an excellent source of fibre, magnesium, potassium.

The combination of vitamins A, C, E and B-complex vitamins, with the polyphenols, make avocados a great addition to an anti-inflammatory diet.

2. Turmeric

The spice turmeric contains an active ingredient called curcumin that has been shown to outperform NSAID (such as ibuprofen) for anti-inflammatory benefits.

Turmeric is also potent in antioxidants; glutathione, Coenzyme Q10 and Alpha Lipoic Acid, all which help fight inflammation.

3. Sweet Potatoes
Sweet potatoes are rich in vitamin A and beta-carotene, a powerful antioxidant.

They are also high in fibre, and an excellent source of many vitamins and minerals, including vitamins C and K, potassium, and B complex vitamins.

4. Blueberries

Blueberries a high in polyphenols, that promote antioxidant activity. These phytochemicals, including phenolic acids, flavonoids, anthocyanins and tannins, prevent and repair the cellular damage done by free radicals. Blueberries are also rich in vitamin C and vitamin E.

Research has also shown that chemicals in blueberries, in particular, anthocyanins, help reduce inflammation.

5. Ginger
Like Turmeric, the anti-inflammatory effects of ginger are well documented. Compounds in ginger work to manage inflammation by suppressing pro-inflammatory effects.

Ginger can also boost the immune system.

6. Pineapple

Pineapple is rich in vitamin C, vitamin B1, potassium, manganese and a digestive enzyme called bromelain, which studies have shown helps regulate the immune response that creates unwanted and unnecessary inflammation.

Bromelain has also been shown help fight heart attacks or strokes by stopping blood platelets from sticking together or building up along the walls of blood vessels.

7. Spinach
Spinach is regarded as one the leading anti-inflammatory foods because it contains lutein, which is linked to vitamin A and beta carotene.

This green leafy vegetable is also an excellent source of iron, vitamin K, and folate.

8. Broccoli

Broccoli contains the flavonoid quercetin which research suggests effectively counters inflammation.

The vegetable broccoli is high in phytochemicals called glucosinolates, which are powerful antioxidants. Broccoli is also a great source of potassium, calcium, vitamin A and vitamin C.

9. Kale
Like spinach, kale is one of the best vegetables you can eat to fight inflammation because it contains the flavonoid quercetin.

It is loaded with vitamins A, C, and K, and is a source of iron, calcium, magnesium and potassium, all essential vitamins and minerals your body needs to function correctly.

Kale also contains lutein, zeaxanthin and glucosinolates which may help lower your risk of developing age-related macular degeneration.

10. Carrots

Like sweet potatoes, carrots are an excellent source of beta-carotene, a powerful antioxidant.

Carrots also contain zeaxanthin and lutein, which are related to vitamin A, both of which are believed to fight inflammation.

The post 10 anti-inflammatory foods runners should be eating appeared first on Fast Running.

In addition, most berries are great sources of fibre, while acai berries contain specific amino acids which help promote muscle performance, endurance and energy production.

What are antioxidants?

Antioxidants are found naturally in plant-based foods such as berries, tomatoes, coffee and cocoa beans.

When an antioxidant finds its way into the body it slows down and sometimes even prevents cell damage caused by oxidants.

Oxidants are free radicals that you find in the environment, but they are also produced naturally in your body to help fend off viruses and microbes, but if you have them in excess, they can contribute to certain illnesses and heart disease.

What berries should you eat?

The simplest and most effective way to expose yourself to more antioxidants is through your diet, and berries top the list of food types rich in antioxidants. Try to include the following berries into your diet regularly.

Blueberries

Blueberries rank very highly for their antioxidant capacities among all other fruits and vegetables. The small berries are also a good source of dietary fibre and an excellent source of vitamins C and K, and manganese.

Research indicates that blueberries may reduce memory decline, heart attack risk, and may provide other anti-aging benefits.

Açai berries

Açai berries are natives to South American rain forests and have an amazing nutritional profile. They are a good source of antioxidants, fibre and are in high in essential fatty acids – which aid heart and nervous system health. They also contain amino acids which help promote muscle performance, energy production, endurance and strength.

The South American berries are also a source of vitamins A, B1, B2, B3, C and E.

Raspberries

Raspberries are another good source of dietary fibre, in fact they are one the highest fibre containing foods, with up to 20 percent fibre per total weight.

They are a great source of vitamin C, manganese, B vitamins 1–3, folic acid, magnesium, copper and iron.

As for the antioxidants, raspberries contain the all-important anthocyanins, ellagic acid, quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid.

Goji berry

Goji berries, are natives to Asia and are claimed to boost the immune system and brain activity. They contain high levels of vitamin C, vitamin B2, vitamin A, iron, selenium and other antioxidants, notably polysaccharides.

Due to their Asian origin they are usually bought dried, but are also available is powder or juice.

Blackberries

Blackberries rank well for antioxidant strength, with notable levels of polyphenolic compounds, such as ellagic acid, tannins, ellagitannins, quercetin, gallic acid, anthocyanins and cyanidins.

They are also notable for their high levels of dietary fibre, vitamin C, vitamin K, folic acid and manganese.

The post The health benefits of berries and antioxidants appeared first on Fast Running.

Runners have a tendency to stick with the tried and tested once they find what works. With porridge this usually means adding at most a sliced banana or dribble of honey, which is a bit of a dull affair really.

However, that doesn’t have to be the case and porridge can be experimented with in a variety of ways. Here are four ways to mix it up with the runner’s favourite food.

Tasty toppings

Let your creative juices flow with toppings, the more the better. Try adding seasonal fresh fruit, berries or jam to add sweetness, while seeds, nuts or any nut butter will supply a bit of crunch.

Flavour and zest

Vanilla seeds, flaked coconut, cinnamon, or grated lemon zest make great toppings for flavour and colour. Try adding also milled flaxseed and blueberries for some omega-3 and antioxidant benefits.

Porridge and grain mix

Porridge is a dish that’s great for experimenting with to discover new flavours. Try mixing it with other grains at at 3:1 ratio. For example porridge oats to flaked grains such as quinoa, amaranth, or buckwheat creates a deep nutty flavour.

Overnight porridge

Porridge is usually eaten warm, but it needn’t be confined to that. Soak the grains, water and fruit overnight in the fridge. Come the morning you will have a cooling porridge-like mixture to which you can add you favourite toppings.

Also have a look at this simple porridge recipe called the runner’s breakfast.

The post 4 Easy Ways to Boost Porridge appeared first on Fast Running.

That’s were beetroot comes in, well more specifically beetroot juice, the concentrated liquid form of beetroot, which has been shown to promote performance boosting benefits in endurance running. No wonder its become a hugely popular food among elite endurance athletes in recent years.

Numerous studies have concluded that a link exists between a diet high in vegetables and improvements in cardiovascular health due to the high nitrate content in vegetables. Beetroot is also packed with iron, folic acid, and betaine.

All vegetables contain some nitrates, but they are more abundant in beetroot, leafy greens and spinach.

Numerous studies have been carried out to test the effects of nitrates from beetroot juice on endurance improvements. The findings from the studies are very consistent and indicate that after consuming beetroot in its concentrated liquid form, the amount of oxygen required to maintain a given level of moderate exercise decreased, resulting in improved exercise efficiency.

What is exercise efficiency?

Exercise efficiency is the key physiological component that predicts endurance performance, and this determines the speed or power that you can maintain at a particular rate of oxygen consumption. If for a given speed you are able to reduce the oxygen cost of exercise you improve overall efficiency.

Professor Andy Jones who was involved in one study by the University of Exeter, said: “Our study is the first to show that nitrate-rich food can increase exercise endurance. We were amazed by the effect of beetroot juice on oxygen uptake because these effects cannot be achieved by any other known means, including training.” Impressive stuff right?

How much beetroot juice should you consume?

Studies have indicated that both consuming beetroot juice over short periods and long periods has a positive effect on exercise efficiency.

Also by increasing your overall dietary nitrates over a longer period it’s advisable to include a mix of solid foods which have a high nitrate content, such as the foods mentioned earlier; beetroot, leafy greens and spinach. The benefit in varying your diet, is that you will also gain the other nutrients these foods contain.

Regarding how much on a given day you should consume, one study carried out to test the effects of nitrates from beetroot juice on endurance improvements used doses of 300 ml, 600 ml, and 1200 ml of beetroot juice. The results indicated that more is better, with the best results coming from the highest dosage.

This study also indicated that peak levels arrive 2-3 hours after consuming beetroot juice, and these levels will remain elevated for about 6 hours, before they start to decrease baselining after about 12 hours. Besides the endurance improvements, as an added health benefit, one study found that blood pressure was lowered within 24 hours in those who drank beetroot juice.

Runners who currently drink beetroot juice before races or long endurance runs have settled on drinking 500 ml, 2-3 hours beforehand. Even though the study mentioned above indicates that more beetroot juice is better, the quantity of 500 ml seems to be the ideal amount because it produced positive results without any negative physical reaction while running.

Beetroot in its natural form can also have a great impact on health. It can be enjoyed raw or cooked, and when blended with carrots, apple and water, makes a delicious juice.

The post Can superfood beetroot improve running performance? appeared first on Fast Running.

Runners and active individuals create stress on the body during periods of intense exercise. While this stress is a necessary part of building endurance and strength, it also stimulates a short period of inflammation.

Inflammation is a general term used to describe a state of stress in the body, that may also be related to infection or obesity. But in this case, we are using the it to describe the stress we place on the body as runners. So, what can be done to help reduce the this period of inflammation after intense running or exercising?

Let’s take a look at the spice turmeric. Turmeric originates in Chinese and Indian cultures for not only its vibrant yellow flavour and appealing flavour in their cuisines, but also for its medicinal properties to alleviate inflammation in the body.

Nowadays, research on turmeric supports its use for being a safe method to reduce inflammatory markers in the body. Turmeric is now also linked to being an ailment for inflammatory bowel disease, rheumatoid arthritis and cancer prevention.

How do all of these health claims relate specifically to being active?

First, fighting inflammation in the body will provide relief to your working muscles. In fact, studies have proven its effectiveness on recovery from eccentric exercise-induced muscle damage. Secondly, it may help to improve digestion to reduce an irritated stomach or bowel that may result from exercise-induced stress. Lastly, it’s a safe addition to many recipes.

Here are five ways to use turmeric into your diet:

1. Mix a teaspoon into brown rice or couscous to season complex carbs.
2. Sprinkle it in a salad.
3. Make your own salad dressing with about 1/2 teaspoon of turmeric added to olive oil, lemon juice and black pepper.
4. Top it on vegetables before roasting them (i.e. sweet potatoes, broccoli, peppers)
5. Stir it into your favourite stir-fry dish to season your vegetables.

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