Licence to grill
Power up with these grilled cheese sarmie upgrades from nutritionist Matthew Kadey. For each recipe, grill the sandwich until both sides are crispy and the cheese has softened. SMOKY BLACK BEAN Stay fuller for longer with the fibre and plant protein from black beans.
TOP 1 slice wholegrain bread with mashed black beans, sliced roasted red pepper, grated smoked cheddar cheese, thinly sliced avocado and a second bread slice. APPLE CHEDDAR Antioxidant-rich apples and omega 3-packed walnuts add crunch.
TOP 1 slice wholegrain bread with thinly sliced apple, grated cheddar cheese, chopped sage, chopped walnuts and a second bread slice. BEETROOT SALMON Nitrates from beetroot and omega fats in salmon may improve your muscle endurance.
TOP 1 slice rye bread with smoked salmon, lemon juice, a smear of cream cheese, sliced roasted beetroot, dill and a second bread slice coated with cream cheese. CHICKEN FIG Roasted chicken is high in protein, and figs give you bonebuilding calcium.
SPREAD fig preserve on 1 slice whole-grain bread and top with chopped rosemary, sliced roast chicken, baby spinach, gouda cheese and a second bread slice. CAPRESE The vitamin C in tomatoes helps protect runners from colds.
SPREAD basil pesto on 1 slice sourdough bread and top with thinly sliced prosciutto ham, grated mozzarella cheese, sliced tomato, rocket and a second bread slice. STEAK KIMCHEEZE Energise your runs with the iron in steak, and keep your gut healthy with the probiotics in kimchi.
TOP 1 slice wholegrain bread with grated havarti or mild cheddar cheese, thinly sliced cooked sirloin steak, chopped kimchi and a second bread slice. 38- 40 RAISE-THEBAR SNACKS
Struggling to get enough protein to fuel your recovery? Try these protein-packed snacks: Slice wholewheat toast + coating of cottage cheese + drizzle of honey = 11G PROTEIN
Hard-boiled egg, halved + dollop Greek yoghurt + sprinkle of paprika = 7G PROTEIN
Handful of biltong + big dollop guacamole + squeeze of lime juice = 7G PROTEIN 41 - 46 CRANK YOUR METABOLISM
Research on mice published in the FASEB Journal found adding rutin to the rodents’ diets mimicked the effects of cold on brown fat and boosted metabolism. You can get rutin from mulberries, (unpeeled) apples, buckwheat, elderflower tea, figs or a supplement. 47 BREATHE EASY Asthma sufferers have another reason to soak up some extra sunshine vitamin. A Cochrane Review of seven international studies showed that a vitamin D supplement reduced the incidence of severe attacks in subjects with mild to moderate asthma. 48 HINGE BENEFITS
Turn up the heat on knee pain. In a study in the Journal of Strength and Conditioning Research, patients with chronic knee pain who applied low-level continuous heat packs to sore knees six hours before exercise enjoyed reduced knee pain and increased knee strength. 49 SOCIAL CLIMBING
Social media can help your running, but only if you avoid comparing yourself to others, says coach Lora Johnson (crazyrunninggirl.com), who instead recommends analysing what friends post. “If someone shares a favourite interval routine, consider how it might boost your fitness,” says Johnson.