Fuel up

Gels or jam sandwiches, carb powder or flapjacks? James Shrubsall investigates whether sports nutrition products really have the upper hand over kitchen staples

Looking for ways to reduce ultra-processed foods in your diet? Try these tasty recipes for wholesome alternatives from top nutritionist Rhiannon Lambert, and you’ll never look back!

THE HUNGRY RUNNER’S GUIDE TO…

■ Serves 4 ■ Prep 15 mins ■ Cook 15 mins 140g soba noodles300g fresh or frozen podded edamame beans4 spring onions, shredded300g beansprouts1 cucumber, peeled, halved lengthways, deseeded and sliced1

■ Serves 4 ■ Prep 20 mins ■ Cook 40 mins 1 tbsp olive oil6 chicken thighs, skinless and boneless, cut into large chunks2 tbsp piri-piri seasoning1 onion, finely chopped2 garlic cloves, crushed350g bas

Nourish those hard-working muscles with these tasty recipes from Healthy High Protein