Food and Fitness

Here is some simple nutritional advice for runners

A varied and well balanced diet that meets the energy demands of your training is essential. A balanced diet should include bread, potatoes, cereals, fruits and vegetables (at least 5 portions every day), together with moderate amounts of milk, dairy products, meat, fish and small amounts of foods containing fat and sugar.

Carbohydrate is the key nutrient for energy. Your diet should be based on starchy foods such as bread, potatoes, rice and pasta, especially wholegrain varieties. You should always eat breakfast – it is an ideal time to eat carbohydrate foods such as breakfast cereal or a bowl of porridge.

Protein is essential for growth and repair of muscle tissue and also provides energy. If you are eating a balanced diet, you are probably getting enough protein. Choose a variety of proteins such as lean meats, oily fish, eggs, pulses, nuts and seeds.

Drink lots of fluid! Keeping hydrated is very important for exercise performance. The harder and longer you exercise, the more fluid you will need. Don’t wait until you are thirsty to drink and remember to drink before, during and after you exercise.

Recipes and Webcasts

Nutrition at Brakes is taken very seriously; we understand the need to provide a diverse range of wholesome and nutritious foods, meals and snacks for our customers. Eating well should be an essential part of your routine as you train for the Half Marathon.

With over 50 years experience, Brakes have the knowledge to help you through your training routine for the Half Marathon.

Brakes are creating a range of unique Royal Parks Half Marathon webcasts and recipes for you, to help you in your build-up to the event. We will also be giving you ideas for meal planning in the week before, the morning of, and after the Half Marathon, so watch this space for updates!

Here are three mouth-watering healthy dishes identified by our sponsor Brakes which are perfect for runners: a warm beef, beetroot and feta pasta salad, a spicy Moroccan baked cod with couscous, and a fig and plum kebab with yoghurt and honey dressing, all delicious and healthy dishes during your training routine.

Click on the links below to watch a webcast of the dishes being expertly made by Neil Smith of Brakes who will take you through each simple step.

Warm Beef Pasta Salad

British Beef Fillet Tails, 460g
Baby Beets, 16 quartered
Broccoli, 720g small florets, cooked and kept warm
Fusilli Pasta, 1000g, cooked and re-freshed
Spring Onions, 60g cut into 1” lengths
Coriander, 4g chopped
Lemons, 50g juice
Extra Virgin Olive Oil, 50ml
Greek Feta, 160g diced
Cherry Tomatoes, 12 quartered

Based on a portion for 4 persons

Fry the beef strips with a spray of oil, add the baby beets and warm through, then add the warm broccoli florets. Mix into the chilled pasta, adding the spring onions, coriander, lemon juice and a small drizzle of olive oil.

Season and place into a large pasta bowl, top with the feta and cherry tomatoes.

View the Brakes chef in action making this delicious dish

Spicy Moroccan Baked Cod

Garlic crushed, 5g (1 clove)
Red Chilies, 4g
Flat Leaf Parsley, 8g
Ground Cumin, 1g
Paprika Pepper, 1g
Italian Tomato Paste, 64g
Extra Virgin Olive Oil, 6g
Cod Supremes, 4
Tomatoes, 8 slices
Lemons, 4 peeled slices
Roasted Vegetable Cous Cous Salad, 600g
Herb Salad Mix, 120g
Wholemeal Pitta Bread, 4 cut into strips

Based on a portion for 4 persons

To make the Moroccan paste, crush together the garlic, chilies, parsley, cumin and paprika and blend with tomato paste, a squeeze of lemon juice and a drizzle of olive oil to a smooth paste.

Spread the paste on top of the seasoned cod flesh and arrange 2 slices of tomato and a slice of lemon on top. Place the fillet skin-side down onto a pre-heated baking sheet and place into a hot oven at 200ºC, Gas Mark 6 for 6-8 minutes, until brown and cooked through.

Serve on a large plate with warmed cous cous salad, herb salad garnish and pitta bread.

View the Brakes chef in action making this delicious dish

Fig and Plum Kebabs

Low Fat Natural Yogurt, 140g
Clear Blossom Honey, 30g
Mint, 1g chopped
Fresh Figs, 8 halved
Plums, 4 halved
Wooden Skewers

Based on a portion for 4 persons

Make the dressing by mixing together the yogurt with a squeeze of honey and chopped mint.

Skewer 2 halves of figs and 1 of plum lengthways onto each soaked skewer. Cook for 8 -10 minutes in a non-stick griddle pan, turning regularly until caramelised and soft.

Serve 2 skewers per portion and drizzle over the yogurt dressing.

View the Brakes chef in action making this delicious dish