1. Chocolate Peanut Butter Protein Pancakes

What could be a nicer treat than pancakes in the morning? Well, pancakes enthused with protein powder. Sweetened with oats, cocoa powder, egg whites, vanilla almond milk and applesauce; this is the perfect recipe for any chocolate lover that does not want to falter from their diet.

2. Oatmeal with fruit and nuts

The American Heart Association has promoted Oatmeal as a primary defender against cardiovascular diseases, as well as sugar problems surrounding diabetes. It fuels the body with energy while avoiding fat and sugars that will ruin any diet. Try this fruit and nut recipe for a beginner’s guide to combining oatmeal.

3. Non-fat/ Greek Yoghurt combos

A fun addition to any oatmeal or just delicious to simply eat on its own. Shane Griffin, a professional nutritionist, promotes Greek yoghurt as beneficial to our immune system, due to its amount of protein and probiotics. This will certainly give you enough amino acid in your body to keep you energised throughout the day.

4. Berry Blast Protein Shake

Fancy something smooth and creamy for breakfast without the fat? Look no further than the Berry Blast Protein Shake, a combination of juiced blueberries, raspberries, vanilla whey protein and water. Averaging out at only 216 calories, this drink is perfect alongside your morning run.

5. Cheese and Veg Omelette

This healthy omelette practically begs to be eaten by health enthusiasts. Weighing in at only 275 calories, it helps you start your day with a number of vegetables, including mushrooms and tomatoes, which are rich in protein, vitamin A and C. Have it plain to reduce your calorie intake, or try it with cheese or bacon for a weekend treat!

6. Cheesy Scrambled Eggs

Get your skillet skills on and try this fun recipe to impress your friends and relatives. This breakfast full of vegetables, protein and creamy tastes made to ensure your taste buds tingle!

7. Healthy Granola Parfait

A gorgeous combination of granola, dark chocolate, Greek yoghurt and berries, you will love how simple and quick this is to make, while at the same time admire how gorgeous the finished breakfast looks in its glass!

8. Spinach and Mushroom Frittata

Similar to making a pancake or an omelette, a Spinach and Mushroom Frittata is a 10-minute meal which will leave your taste buds begging for more Spanish cuisine. Packed with 26 grammes of protein, this meal is bound to get your day off to an energetic start!

9. Turkey Sausage Muffins

If you have a busy week ahead of you, you may need a meal that can be stored and heated up at a later date. Microwavable meals are fine, but the chances are that you’re looking for something to provide protein and vitamins to sustain you throughout the day. Make muffins over the weekend, and they will last for as long as you need them.

10. Baked Eggs in Avocado Shells

Are you ready for a heavy dose of omega-3 and protein in your breakfast? This healthy recipe begs for experimentation, whether by placing chives inside the avocados or even playing with fresh herbs. This is a recipe perfect for the budding cook.

The food you eat can make a huge impact on how you feel throughout winter. By making sure you fill your boots with some delicious immune boosting meals, you’re sure to make it through the chilly season feeling great.

You’ve probably heard the old saying, breakfast is the most important meal of the day, and it’s true, especially when it comes to protecting yourself from the chilly weather and coughs that are easily spread. While a hot, creamy bowl of porridge contains plenty of beta-glucan, that can help to keep your immune system in check, there are plenty of immune boosting toppings to give your body that extra protection during an outdoor workout.

Here are a selection of fantastic porridge toppings to enjoy throughout winter, from instant porridge company, MOMA.

1. Luscious Lemon and Mandarin Orange Oats

Vitamin C is reportedly the best vitamin to help your immune system function at its very best. When consumed, it helps to produce white blood cells that in turn, go on to fight any unwelcome infections.

Did you know that your body cannot create or store away vitamin C? That’s why it’s so important to make sure you include plenty of it in your daily diet, and the best way to do this is by eating plenty of citrus fruits.

For this lemon and orange porridge, simply stir the juice of half a lemon into the cooked porridge, a little at a time (taste after each addition to make sure it’s not too sour!). Top with the segments of 1 mandarin orange, and maybe add a handful of linseeds for an added crunch.

2. Punchy Pear and Ginger Porridge

Whilst ginger can help to stop colds in their tracks, pear contains that much needed vitamin C, as well as copper, which is said to benefit your immune system, too!

This pear and ginger porridge topping is bound to give you that warm, soothing feel that’s well needed during winter, especially when you’ve had to pull yourself out of your warm, cosy bed! Begin by thinly slicing a peeled and cored pear. Combine 1 tablespoon of water with 1 teaspoon of honey or maple syrup, as well as some grated ginger root – add as much or as little ginger as you’d like.

In a saucepan, poach the pear very gently in the syrupy mix. Make sure they are lovely and tender before topping your cooked porridge with the pear slices and sauce.

3. Yummy Yoghurt, Apple and Raisin Oats

Yoghurt that contains live cultures and plenty of vitamin D can help your immune system to keep pesky colds and other infections at bay. An apple a day is also known to “keep the doctor away” thanks to their many vitamins and minerals.

Raisins are a particularly useful food, in that they help your body to absorb the vitamins and minerals that you consume. With enough vitamins and minerals, your immune system can work at full capacity, and your body will feel strong enough to tackle a tough workout.

Start your day right with a bowl of porridge topped with yoghurt, apples and raisins. Simply peel and core the apple, the cut into thick slices. Combine 75ml of fresh orange juice with 25g raisins, and gently poach the apple slices in the mixture on a low heat for 10 minutes or until tender. Once cooked, mash the apple a little so it becomes a soft but chunky mixture.

Feel free to use the 150g of yoghurt as you wish, whether that’s on top of porridge, stirred into it, or a bit of both! Once you’re ready, add the apple compote to the top of your breakfast.

4. Awesome Almond and Strawberry Porridge

While almonds contain vitamin E which is a vital vitamin when it comes to keeping your immune system fully functioning, strawberries are bursting with vitamin C that we can’t get enough of. Not only that, but these two delicious foods work great as a porridge topping combo!

Prepare your porridge then stir in 30g of ground almonds. Top with 6 hulled and sliced strawberries, then finish by drizzling a teaspoon of honey or maple syrup across the top.

For the final 4 toppings in this handy list, MOMA has shared their guide to some more immune boosting porridge topping ideas!

• Rehydration – sleep always has at least a mildly dehydrating effect
• Repletion of glycogen
• Kick-starting metabolism
• Improving mental alertness
• Helping you to feel more awake
• Satisfying hunger
• Helping to prevent food cravings

Conversely there are also copious amounts of research indicating profound negative effects that result from not eating breakfast. These include effects such as:

• Lethargy and dullness
• Slower reaction times
• Impaired mental acuity
• Increased possibility of muscle strains and cramp
• Increased severity of acidosis
• Potential digestive and metabolic problems
• General weakness and poor athletic performance

All of that is really obvious anyway, and you don’t need to read a scientific paper to discover it, because everyone has experienced what it’s like to skip breakfast. While it’s not necessarily a big deal for most people, if you’re an endurance athlete or your training workout involves any activity that requires strenuous effort for more than 45 minutes at a time, skipping breakfast could even claim your life. It sounds like an exaggeration, but actually there are quite a few serious conditions that can develop.

The most common one is well known among cyclists and goes by the slightly hilarious name of “The Bonk“.  There’s nothing funny about it if it hits you though. This is a sudden-onset of severe hypoglycaemia, and it can kill you in many different ways.

Having said all this, the two important things to bear in mind are:

1. Any breakfast, even an “unhealthy” one, is better than no breakfast at all, and
2. Not all breakfasts are created equal… some are a lot better than others!

When designing your championship breakfast, be aware that all that trendy diet advice telling you to avoid carbs is pure nonsense. There is absolutely no difference in terms of energy levels between protein and carbohydrate (gram for gram they have exactly the same amount of energy), while fat has around three times more energy.

The key difference is in terms of bioavailability, because carbohydrates are easier to metabolise. The bottom line is that if you consume more carbohydrates than you need, you may gain extra body fat. If you consume more protein than you need, you may gain extra body fat. And if you consume more fat than you need, you will have more to worry about than just gaining extra body fat!

Grains, therefore, should be the primary energy source in an athlete’s breakfast. On the same theme, don’t feel that you should load up on bran, because bran actually has very little nutritional value. It’s not a lot different from eating rubber. But in all seriousness, bran will not do a lot for you beyond the obvious. Plus, because it is really high in phosphorous, it will throw your Ca:P ratio way off unless you’re also supplementing it with calcium.

As an athlete, your body is under more stress than most, so you need to take care of it properly. The best way to do that is to ensure you have good nutrition and good hydration, and that includes making sure you have a decent breakfast every day.

Buying all of the necessary foods and investing in parts such as a Continental Grand Prix 4000S II Folding Road Tyre for your bike or a new belt for your treadmill might seem like it’s not worth the initial cost and effort at the beginning, but sticking with it and doing your best to stay fit and healthy will pays its dividends in bucket loads.

The following is a list of some of the most effective and cost-efficient supplements which may help to enhance your personal running performance, as well as accelerating recovery.

Sports Drinks & Energy Gels

Consuming a sports drink, which contains 5% glucose (or maltodextrin), and a small amount of sodium has been proven many times to enhance endurance. Glucose and sodium are both able to enhance hydration and the uptake of water across the small intestine by a process known as ‘active transport’. Research also suggests that sipping on a glucose solution during endurance races and events can prevent undue stress on the immune system.

The glucose in sports drinks and in energy gels helps to maintain blood sugar levels, sparing valuable stores of muscle and liver glycogen. Once glycogen stores are depleted, the body will be forced to use fat as the fuel for energy, meaning that exercise intensity will drop as fat takes longer to be ‘processed’ into a form that the working muscles can use.

Sodium, on the other hand, not only enhances hydration, but helps to replace the salt lost as sweat and can prevent a potentially deadly (albeit rare) condition known as hyponatremia, which can occur during ultra-endurance events if too much pure water is consumed and large amounts of sodium are lost in perspiration.

Interestingly, the addition of protein or amino acids in sports drinks has shown promise as a way to enhance endurance further, still. Therefore, it may be wise to choose a sports drinks that contains hydrolysed protein and/or amino acids in order to gain maximum benefit.

L Carnitine

L Carnitine has been touted as a great supplement for fat loss, certain heart conditions (although evidence is conflicting), and male fertility. Acetyl L Carnitine is even used by many as a ‘nootropic’ – a supplement to enhance brain power and focus. Despite research to supports its use, it is not often used or well known as a supplement by endurance athletes.

L Carnitine, or Acetyl L Carnitine can create a general energised feeling of wellbeing, and may speed up recovery from exercise-induced stress. However, it can cause GI discomfort as well, so it’s a supplement to trial in training and in small amounts.

Omega 3

To reduce inflammation, which is regarded bad for general health, as well as recovery, it’s important to consume relatively high amounts of omega 3 (an anti-inflammatory), and smaller amounts of omega 6 – which are generally regarded as pro-inflammatory. Omega 3 consists of EPA and DHA – it’s thought that EPA is mainly responsible for the anti-inflammatory effect of omega 3, and this is found in high amounts in oily fish, but not vegetarian sources such as flax seeds. In addition, certain types of oily fish are also believed to enhance protein synthesis; an extra reason to consider supplementing with it.

Adaptogens

Like L Carntine, adaptogens seem to have caught on with endurance athletes. Adaptogens are herbs that can maintain homeostasis within the body – helping to prevent the negative effects of physical stress. Adaptogens include Asian Ginseng, Ashwagandha, Rhodiola Rosea and Ginkgo Biloba. Research suggests that all of these herbs have a positive impact on endurance performance and/or recovery. Elite cyclists who supplemented with Ashwagandha for 8 weeks, for example, experienced an enhanced Vo2Max and an increased running time until exhaustion; whilst a placebo group demonstrated no improvements.

Caffeine

Finally, caffeine has been shown to be highly effective, and able to increase endurance performance in dozens of studies. However, caffeine also increases heart rate and can potentially lead to dehydration in longer endurance races or events. Its use for ultra-endurance athletes may be limited to higher intensity, lower duration training sessions.

Cautionary Note

It is important to trial the use of any new supplement outside of competition – never try anything new on the day of an event. In addition to which, it is important to do specific further reading and research before using any new supplement. Fish oil and Ginkgo Biloba for example, have many health benefits but can also thin the blood if consumed in large amounts, which may be an important consideration for some individuals. People with any type of heart condition should also speak to their doctor before supplementing with L Carnitine or pre-exercise caffeine.

Why are Carbs important?

A runner needs energy to keep going, and energy comes from three sources: protein, fats and carbohydrates.

Whilst your body is able to use both its protein and fat stores for fuel, these are more difficult to breakdown than carbs, and the conversion takes time.

On the other hand, most of the energy from the carbs you consume is stored in your muscles as glycogen, which your body can easily and quickly access, making carbs the runner’s best nutritional friend.

Here are five ways to up your carb intake and therefore optimise performance and avoid hitting that wall.

Whole Wheat Spaghetti

100gms (cooked) provides 23gms of carbohydrate

An old staple but still a good one, whole wheat pasta is a slow burning complex carb, making it ideal for topping up your glycogen stores on a day to day basis.  It has the added bonus of combining perfectly with protein sources such as shellfish or meatballs to make a hearty and appetising meal.

Lentils Red

100gms (cooked) provides 17gms of carbohydrate

Lentils are packed with other good stuff as well as those essential carbs. They can be adapted for use in a wide variety of dishes, including soups, casseroles and salads, so they make a handy addition to any runner’s food cupboard. Importantly, they have a low glycemic rating, so they won’t spike your blood sugar and are perfect for maintaining your carb intake.

Oatmeal

100gms (dry) provides 68gms of carbohydrate

Oatmeal is a super-healthy source of complex carbs, as it is slow to digest, won’t spike your blood sugar, is low in fat and is packed with fibre. Eat it for breakfast and it will supply a steady source of energy throughout the day.  Oatmeal is also a good food to eat during the recovery period, as it will help top up your glycogen stores and keep them well-stocked.

Honey

100gms provides 82gms of carbohydrate

Honey is a completely natural food, but check which brand you buy to ensure nothing has been added or taken away.  Its unrefined sugars are easily absorbed, making honey a fantastic source of instantly accessible energy. Because it is fast-digesting, it is particularly useful for the marathon runner, and is best used during a race or just before a run. It’s delicious too.

Figs

100gms (fresh) provides 19gms of carbohydrate

Another low glycemic source of carbohydrate, figs work well when consumed during the recovery period, when they can help replenish your glycogen levels and get you ready for the next run. Tasty on their own, they’re a real treat mixed in with a bit of low fat yoghurt, a winning carb-packed combination.

There are so many scrumptious carb-rich food to choose from, you should have little trouble finding enough sources to meet your glycogen needs. But if you find you simply don’t have the time or appetite to prepare and consume enough food, there are plenty of excellent supplements available. The important thing is to keep your body moving at its optimal best.

If you’re planning on pushing that extra mile, or wanting to keep at a top speed for longer during your runs, here’s eight few simple but time-tested tips to remember.

Pace yourself

If you’re new to running, don’t expect to be able to cover miles on the first go. Not only will you be pushing yourself too far, but your muscles too. Not warming up and cooling down before and after a run can wreak havoc on muscles, and increase your chance of muscle strains and tears.

If you’re already an established runner, you’ll know by now that you have your level. Always improve one step at a time rather than all at once.

Interval training

Interval training is a method adopted by many runners for good reason; when performed regularly, it greatly increases cardiovascular capacity, burns more calories and eventually allows to body to attune to the speed you are looking to achieve.

Mix it up a little

Don’t just concentrate on running; remember, there’s other parts of your body that need attention too. Including some weight training into your exercise regime can greatly improve your running economy, and can help you use oxygen to a much more efficient level during the run itself.

Take up swimming

A swim is a great overall body workout, and much of the same cardiovascular techniques are used while running and sprinting. There’s also the added advantage of giving your upper body muscles some attention – this is a part of your body which is often overlooked when running. It’s not all about the legs!

Photo finish

When running your set route, make the last quarter of the run the fastest. Keep at an even, attainable pace for the rest of the run.

The endorphins released by that extra push will make you feel incredible by the end.

Eat well

It goes without saying that high fat and high cholesterol foods won’t do your running time any favours. Instead, choose lean protein and vegetables, and always carry a bottle of water with you while you run.

According to WebMD, those carrying a little extra weight will automatically find their stamina reduced. So keep tabs on your weight and don’t go for greasy food except for a treat.

You could also try MaxiNutrition. The UK’s & Europe’s no.1 sports nutrition brand, providing high performance & great tasting sports supplements.

Tackle side stitches

That tight feeling in your side can really cut down your run time, so try to avoid it at all costs. Don’t eat within an hour before your run, and don’t drink sugary drinks beforehand.

Stick with water, and always, always warm-up before your run.

Energy Drinks

While water will help you replace the fluids you lose while exercising, it will do little to reenergise you and replace the electrolytes that you lose. Energy drinks are a high-sugar beverage that are packed full with the necessary electrolytes, so are popular with athletes.

Energy Tablets

When you can feel yourself tiring during a run, it can be difficult to maintain your speed and push through to the finish line. For a little pick-me-up, and an instant burst of energy, it may be worth carrying some energy tablets with you.

Available from Medicines2U, the online chemist, these tablets are a concentrated source of carbohydrates that will give you that extra boost to finish the race, enhancing your performance in the process.

Energy Gels

The latest development in energy products is energy gels. These are effectively concentrated energy drinks that will provide a quick transfer of glucose into your bloodstream through an easily absorbable carbohydrate.

You should only use these gels before or during your fitness session. Because they immediately raise your blood sugar levels, you need to be exercising in order to convert this sugar into energy. If you’re not exercising, however, your body will try to manage your high blood sugar levels by releasing insulin to try and lower it.

You should always try the gels out before race day to see how they agree with your body. As they are very sweet, your stomach may react negatively to them so try not to use a different brand on race day.

Importance of Hydration

Hydration is important to our bodies, especially our brains. The body consists of about 60% water, while the brain is made up of more than 70% water. Staying hydrated, particularly during an exercise routine, can also help the body burn more calories than it normally would. When we exercise, we produce sweat, which is another way of saying our body is losing fluids. When we lose these fluids, we are also losing vital nutrients like potassium and sodium. It is important that we replenish these fluids in order for our bodies to regain their strength. During your workout, refuel at your gym’s water fountain or water cooler. This will allow you to get the most from your workout.

Tip: Water Everywhere!

Keep a water bottle with you at all times, or leave a cup by the water cooler at work. When you pass a water fountain, take a few sips. Make water a bigger part of your life. If water is a constant presence, you will remember to stay hydrated. In fact, change your routine so you pass a water fountain more often. Set reminders on your phone, on your calendar, or even on your laptop. Simple reminders or subtle hints can get your mind going and remind you to drink more water. Keeping record of the amount of fluids you take in can also help. Set a goal each day, and track how much fluid your body is taking in. All of these tips will help to remind you to stay hydrated.

Tip: Spice it up

While water is a healthy option, stopping by the water fountain or refilling from the water cooler is not always the most exciting option. True, water is beneficial to our health, but it is not the most flavourful of drinks. Thankfully, there are a number of ways to spice up a drab glass of water. Infusing drinks is becoming quite a fad, and there are even water bottles that are made with filters so that you can infuse your water with your favourite fruits. There are also a variety of water enhancement products that add a kick to any glass of water. Every now and then, enjoy water-filled fruits and vegetables instead of having a glass of water, just to give your palate a break.

Every day, our body loses vital nutrients and fluids. It is important that we take the time to replenish our body so that it can function properly and we can be healthy human beings. True, water can be a boring beverage, but it is certainly an important one. Take these tips, implement them into your everyday life and your daily water routine, and hopefully notice a difference.