Ex­tra smooth

Trail Running (UK) - - Training Tweaks -

Hit­ting your five-a-day – or is it seven now? – can be tricky if you’re run­ning on a tight sched­ule dur­ing the week, but those mi­cronu­tri­ents are es­sen­tial for en­sur­ing quick re­cov­ery. Blend­ing fruit, veg­eta­bles and sup­ple­ments into a smoothie will not only boost your nu­tri­tional ef­fi­cacy but will cre­ate a sweet treat that you can look for­ward to. Be­cause fit­ness fuel can be both

nu­tri­tious and de­li­cious – re­ally.

BA­NANA AND GINGER BLAST

Slice one ba­nana and com­bine with 6oz vanilla yo­ghurt, 1 tbsp honey and tsp grated ginger. Blitz un­til smooth, for a sooth­ing rem­edy to heart­burn and nau­sea.

GREEN TEA SU­PER-SHAKE

Brew half a cup of green tea and stir in 2 tsp honey. Mix with ½ medium ba­nana, 1 ½ cups frozen blue­ber­ries and ¾ cup vanilla soy milk. Blend for an an­tiox­i­dant boost.

RED BERRY BURST

Blend 1 ½ cups straw­ber­ries, 1 cup blue­ber­ries, ½ cup rasp­ber­ries, 2 tbsp honey, 1 tsp fresh lemon juice and ½ cup ice cubes for an en­ergy-boost­ing brew.

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