Contents

Runners Guidelines
Pg. 2-3

Helpful Running Tips

Pg. 4

Breakfast
Walnut and Blueberry Bran Pancakes
Pg. 5

Lunch
Basque Grilled Vegetable Kabos with Key Lime Chimichurri
Pg. 6

Dinner
Curried Lentils with Butternut Squash
Pg. 7
Spicy Salmon Lettuce
Pg. 8
Cinnamon Chicken
Pg. 9

Drinks
Seasonal Fruit Smoothie
Pg. 10
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6 Healthy Diet Guidelines for Runners

Rule #1 - Eat seeds or foods made from seeds
What makes seeds so special you ask? Seeds- including whole grains, bean and
even tree nuts contain crucial mixture of nutrients necessary to grow a new
plant, meaning they are packed with health-boosting compounds. In addition to
traditional nutrients like protein and essential fats, seeds contain bioactive
compounds which act as antioxidants. Eating a diet that includes plant seeds,
have been proven to improve health and maintain a healthier body weight.
Eating whole grains and beans will assist lower the risk for developing type 2
diabetes and certain cancers, also decreasing cholesterol levels than those that
not eat nuts and seeds.

Rule #2 - Eat five different coloured fruits and vegetables daily

Of course you already know that eating fruits and vegetables supplies your body
with vitamins, minerals and the carbs it needs to fuel your running. Fruits and
vegetables will help you maintain your weight, by filling you up with few amounts
of calories. To get the most out your produce, you need to think in terms of
colour- yellow, orange, red, green, blue, purple and every shade in between.

Rule #3- Eat plant foods with skins intact

From apple and black beans to red potatoes and zucchini, plants outer skins
protect them from UV light, parasites and other invaders. As a result, those skins
are packed with a wide range of phytochemicals that also protect your health.
Skins are rich in resistant starches and various types of fibre. These compounds
promote the growth of healthy bacteria in the intestines, relieves constipation,
decreasing haemorrhoid risks, help curb appetite and aid in maintain a healthy
weight.

Rule #4 - Drink and eat milk products that come from animals
Whether from a cow, a goat, or even a reindeer and other dairy products like
cheese, and yoghurt should be a part of every runners diet. As we all learnt at a
young age milk supplies calcium and calcium builds strong bones, which is great
for running.
Dairy supplies a runners muscles with proteins to assist speed recovery, while
whey protein, a specific type of protein found in dairy foods will assist strengthen
the immune system. Milk products contain stearic acid which is proven to
improve blood-cholesterol levels. For anyone watching their weight, studies have
shown that dieters who include dairy in their low-calorie plans lose more fat than
those who simply cut calories.

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Rule #5 - Eat foods that come from cold water

Fish and other seafood provide a unique combination of nutrients that are
important to runners. Most seafoods are an excellent source of quality protein,
zinc, copper and chromium all of which are minerals that many runners diet
lacks. The omega-3 fats that are found in fish, especially those found in wold
water are what are essential to anyones diet. Runners need 50 percent more
protein than non-runners.
Over the past decade, researchers have discovered that people who eat fish and
seafood a few times a week have a lower risk of sudden heart attacks, vascular
disease and strokes. The omega-3 in fish has anti-inflammatory benefits, giving
runners the potential to recover from muscle soreness more rapidly.

Rule #6 - Eat meat, poultry and eggs from free-range or grass-fed

animals
Eating lean meats, poultry, and eggs along with dairy products, can assist
runners in meeting their daily/weekly protein needs and take in crucial minerals
that can be difficult to get from non-animal sources. Meats are a great source of
iron and zinc, both of which help support healthy red blood cells and a strong
immune system; also they are better absorbed by the body when they come
from meat instead of non-meat sources.
While a vegetarian lifestyle can be quite healthy, studies have suggested that
balanced diets with fruits, vegetables, whole grains and lean cuts of meat help
lower cholesterol levels, blood pressure, and heart disease risks. Free-range,
grass-fed animals contain more omega-3 fats and less artery clogging saturated
fats due to a healthier diet and higher activity levels.

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Helpful Running Tips

The 2 hour rule
Wait for about two hours after a meal before running. If you dont wait long
enough, food will not be properly digested, raising the risk of abdominal cramps,
bloating and vomiting.
The 10 percent rule
Increase weekly training mileage by no more than 10 percent per week. By
increasing too quickly, you are increasing your chances of injury.
The 10 minute rule
Start every run with 10 minutes of walking or slow running and do the same
when cooling down. A warmup prepares your body for exercise by gradually
increasing blood flow and raising your core muscle temperature. The cool down
is more important than the warm up, stopping immediately after a long run can
lead to lead cramps, nausea, dizziness or fainting
The Conservation Rule
You should be able to talk in complete sentences while running. A recent study
found that runners whose heart and breathing rates were within their target
aerobic zones when asked to recite quotes. Those who couldnt were running
faster than optimal.

Before long run snacks

-

Toast with a small amount of peanut butter

Cup of oatmeal
Banana
Greek yoghurt
Water

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Walnut and Blueberry Bran Pancakes

If you cook with flavour then the nutrition will naturally follow
Thats why in this recipe Ive used whole milk, which health conscious runners
would typically avoid, but in this case fat is flavour, you just need a little bit to
get the taste and feel satisfied. Its worth running the extra miles
Ingredients
1 1/2 cups whole milk
1 cup instant oats
3/4 cup sifted blend of white and whole-wheat
flour
3/4 cup blueberries
1/2 cup chopped walnuts
1/4 cup oat flour or oat bran
1 tablespoon baking powder
2 tablespoons honey
1 teaspoon salt
2 eggs, beaten
Method
Pour milk over oats and sift together flour, baking powder, and salt. Lightly stir
eggs into oats mixture. Add dry ingredients and honey, stirring until combined.
When the batter is thoroughly mixed, stir in the blueberries and walnuts. Ladle
batches of the batter onto a preheated greased or non-stick frying pan and cook
until tops are bubbly and edges look cooked. Turnover and finish cooking the
other side. Serves 4. Makes about 10 pancakes
Calories: 400
Fat: 16 g
Carbs: 52 g
Protein: 15 g

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Basque Grilled Vegetable Kebabs with Key Lime

Chimichurri
When you put a squeeze of citrus (lemon or lime) on anything, it just makes it
pop
Ingredients
3 bell peppers, all colours, cut into twoinch pieces
2 Portobello mushrooms, cut into quarters
2 zucchini, cut into two-inch rounds
1 red onion, cut in two-inch pieces
Vegetable Rub
Salt and freshly ground black pepper
tablespoon chili powder
teaspoon sea salt
tablespoon dried orange rind

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Basque-Style Green Sauce

6 garlic cloves, peeled and chopped
3 dried bay leaves
3 key limes (or 6 teaspoons bottled key-lime juice
1 fresh poblano pepper, coarsely chopped with the seeds left in
1 fresh serrano chili, coarsely chopped with the seeds left in
tablespoon sea salt
1/3 cup finely chopped fresh parsley
cup finely chopped basil
1/3 cup olive oil
Method
Cover the veggies with the rub and let them rest in a baking dish or large bowl.
Preheat the grill. Make the green sauce by combining the garlic, bay leaves,
peppers and sea in a mortar and mash with a pestle until a smooth past is
formed. Transfer to a mixing bowl and add the parsley, oregano, and basil. Juice
the key limes into the bowl. Whisk in the olive oil until well combined. Set aside.
Skewer veggies and grill on all sides. Serve over a bed of steamed brown rice
and drizzle sauce over the veggies.
Calories: 220
Fat: 11g
Carbs: 29g
Protein: 7g

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Curried Lentils with Butternut Squash

Night before the race dinner that wont slow you down
Ingredients
1 cup dry lentils
1 small butternut squash
1 tablespoon olive oil
1 tablespoon curry powder
1 teaspoon chili powder
Salt and pepper to taste
cup shredded coconut (optional)
Method
Spray a two-quart baking dish with cooking spray and set aside. Pour the lentils
into a deep pot and cover with cold water. Bring the water to a boil, reduce the
heat, and add raw chunks of the squash (leave the skin on to add nutrients and
texture to the dish). Simmer until the squash is soft (approx. 1 hour). Remove the
pot from the heat, drain and set aside. With tongs, pull out the chunks of squash
and mash them roughly, with a fork, ricer or potato masher
Preheat oven to 205C (400F). In a large bowl, mix the drained cooked lentils
and mashed squash with the olive oil and all the spices (including salt and
pepper). Spoon the mixture into the baking dish. At this point, you can cover the
dish and refrigerate it for a few hours or overnight. If youve refrigerated the dish
for a few hours, Bake until piping hot, (20 minutes), if youre putting the disk in
the oven right after mixing, place in oven for 25-30 minutes. Serve warm,
garnish with shredded coconut (optional) and with a serving of wild greens. Or
serve with fresh mango chutney and a big bowl of brown rice Serves 2.
Calories: 530g
Protein: 32g
Carbs: 94g
Fat: 8g

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Spicy Salmon Lettuce

A light protein packed recovery meal
Ingredients
5 4-ounce salmon fillets (halibut, snapper
or branzino are also good to use)
tablespoons olive oil
2 limes, juiced
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon cayenne pepper
1 teaspoon sea salt
teaspoon freshly ground black pepper
head butter lettuce
1 head radicchio
1 tomato, diced
1 onion, diced
cup tzatziki
cup chopped scallions

Method
Preheat grill to 205C (400F). In 13 by 9 inch baking dish, combine olive oil, lime
juice, and spices. Add fillets and turn them so every side is coated with
marinade. Let marinate for 10 minutes.
Form lettuce cups by gently separating the heads of butter lettuce and radicchio.
Line a whole leaf of butter lettuce with radicchio.
Brush fillets with olive oil before placing them on the grill. Cook until they begin
to turn opaque on top (cooking time will vary, depending on thickness of fillets).
Fish should be firm to touch, flaking easily
Flake a generous amount of fish into each lettuce cup, or cut the fish into small
chunks and place them in each cup. Top with tomato and onion. Drizzle with
tzatziki, then garnish with scallions. To eat, use a knife and fork, or eat it like a
taco (a bit messier). Serves 4
Calories: 350g
Fat: 22g
Carbs: 9g
Protein: 31g
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Cinnamon Chicken
A post long run dinner to refuel and repair working muscles
Ingredients
1 free-range chicken (2 - 3 pounds), cut
into eight pieces
1 teaspoon ground cinnamon
teaspoons kosher salt (regular salt can be
used instead if needed)
1 teaspoon freshly ground black pepper
peeled garlic cloves, minced
tablespoons extra virgin olive oil
2 peeled, coarsely chopped medium yellow
onions
cup dry white wine
1 cup water
1 cup chicken stock
170g tomato paste
tablespoon fresh oregano, chopped

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Method
Boil water with some sea salt and set aside. Pat the chicken dry with paper
towels. Mix the cinnamon salt and pepper in a small bowl. Rub the spice mix all
over the chicken pieces.
Mince three of the garlic cloves. Heat the olive oil in a large, deep skillet over
high heat. Add the chicken to the oil and brown for about four to five minutes on
each side, until it is well browned all over.
Lower the heat to medium0high and add the onions and minced garlic. Cook for
about 3 minutes, stirring constantly until the onions have softened and are a rich
golden brown. Add the wine. When the wine has evaporated, add the water,
chicken stock, tomato paste, tomato paste, oregano, and remaining two garlic
cloves. Return the chicken to the pan. The liquid should cover about of the
chicken pieces. Cover the pot and simmer over low heat for about an hour or
until the chicken is tender and thoroughly cooked. Season the finished sauce
with salt and pepper to taste. Serve over a bed of quinoa. Serves 4
If prepared without the chicken skin

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Calories: 360g
Protein: 47g
Carbs: 18g
Fat: 41g

Seasonal Fruit Smoothie

A snack you can have anytime to boost energy and recover
Peaches, berries, and mango are a great
combination; also banana, kiwifruit and
strawberry are as well.
Ingredients
cup seasonal fruit
cup low-fat yoghurt
cup soy milk
6 almonds
1 tablespoon honey (optional)

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Method
Peel the fruit, if needed, and cut into small pieces. Put all the ingredients into a
blender and puree together until smooth. Pour into a chilled glass and serve with
a straw. You can add ice or use frozen fruit if you want to serve it really cold.
Serves 2
Calories: 170g
Fat: 6g
Carbs: 19g
Protein: 12g