When you’re training for a marathon it’s important to ensure you’re fueling your body correctly. Eating the right foods will not only improve performance, but can also help with recovery and injury prevention.
As breakfast is one of the most important meals of the day here are some of our recommendations for a healthy breakfast to help boost your marathon training.
- 20g Oats
- ½ banana, mashed
- 1 egg white
- 1 tablespoon of milk (your choice)
- 1 scoop vanilla whey protein powder
- ½ teaspoon of baking powder
- Coconut oil (to cook your pancakes in)
- 1 tablespoon Linwoods Milled Chia Seed
- 1 tablespoon of Linwoods Milled Flaxseed, Bio Cultures and Vitamin D
- Greek Yoghurt
- Blueberries and Raspberries
- Blend all the ingredients together.
- Fry in a little coconut oil in a pan until both sides are brown.
- Serve with greek yoghurt, blueberries, raspberries and sprinkle with Milled Flaxseed, Bio Cultures & Vitamin D!
Savoury Spinach Porridge
- ½ teaspoon oil
- 1 small leek, sliced
- 1 clove of garlic, crushed
- 1 teaspoon dried mixed herbs
- 50g rolled oats
- 1 heaped tablespoon Linwoods Milled Organic Flaxseed
- 200ml water
- 50ml milk
- Large handful of spinach leaves
- Salt and black pepper
- Fresh parsley, chopped
- 2 eggs
- ½ avocado, sliced
- Squeeze of lime juice
- Heat the oil in a small saucepan and add the leek, garlic and herbs. Cook for a good 5 minutes, stirring regularly, until starting to soften.
- Stir in the oats and flaxseeds along with the water and milk. Bring to just under the boil then simmer for 5 minutes, stirring well, until thickened. Add a little more water if it gets too thick.
- Meanwhile bring another pan of water to the boil and drop the whole eggs in. Cook for 6 minutes for the perfect soft-boiled egg, then drain and plunge in cold water to make it easier to peel the shell off.
- Stir the spinach leaves, seasoning and fresh parsley into the oats then remove from the heat. Pour this into a large bowl or plate.
- Squeeze the lime juice over the avocado slices to prevent browning then arrange on top, finishing off with the eggs on top – now it’s time to cut the eggs in half and allow the runny yolk to ooze into the rest of the ingredients.
- Eat straight away!
Banana & Walnut Bread
- 4 tbsp. Milled Chia Seeds
- 80g Shelled walnuts
- 3 eggs (medium)
- 2 bananas
- 120g rolled oat flakes
- 50g chopped almonds
- 4 tbsp. ground almonds
- 4 tbsp. desicated coconut
- 2 tbsp. sesame seeds
- 2 tsp. baking powder
- 1 tsp. vanilla essence
- 1 tsp. cinnamon
- Preheat oven to 180C
- Line a load pan with coconut oil
- Mix together dry ingredients in a large bowl
- Blend the eggs and bananas until smooth
- Add to the dry ingredients and mix well to form a wet dough
- Pour wet loaf into your prepared loaf pan and smooth the top
- Place in the preheated oven and bake for 40-45 minutes
- Remove from the oven when a toothpick inserted in the bread comes out clean
- Cool on a cooling rack (it will not slice well until cooled)
Spiced Apple & Chia Overnight Oats
- 50g Oats
- 1 apple, grated
- 1 tablespoon of Linwoods Milled Chia Seed
- 150ml – 175ml almond milk
- ½ tsp nutmeg
- Linwoods Milled Flaxseed, Chia Seed, Apple & Cinnamon
- Fresh strawberries
- Apple, grated
- Combine the oats, apple, chia seeds and nutmeg in a bowl, adding the milk last.
- Transfer to a jar or airtight container and place in the fridge overnight.
- Remove from the fridge and top with Milled Flaxseed, Chia Seed, Apple & Cinnamon, strawberries and grated apple.
- Enjoy hot or cold!