Long-distance training fuel

Training takes Its toll on your body. That's where I] nutrition comes in. Packing in the right type of calories will fuel your workouts, reduce the risk of injury and keep your immune system as strong as possible. Your primary source of energy comes from carbohydrate such as starchy vegetables, lentils, pulses and wholegrains like oats, brown rice and quinoa. nese provide both a slower release of energy and micronutrients for immune health.

Combining protein with carbohydrate foods will slow down the release of energy and keep you going for even longer. It s important not to skimp on healthy fats, too, as these not only provide energy and anti-inflammatory properties, but also transport the fat-soluble vitamins A, D, « Land K, and support nerve function and hormone production. Unsaturated fats such as avocados, seeds and oily fish, plus fats from dairy sources, such as cheese and milk are good choices.

Cue this month s recipes, which deliver a real nutritional bang for their buck, starting with breakfast. These Chai-spiced oats with pears, pistachios and pomegranate are packed with slow-releasing carbs, as well as warming spices that provide anti-inflammatories for muscle health. Eat at least an hour before you set off.

Next up is the Training Bowl, a nutritious lunch consisting of quinoa and buckwheat. This version uses roasted vegetables, but you could use raw salad vegetables such as carrot