HOW TO SHOP LIKE SHALANE

Fresh favourites vary depending on what’s in season, but these are some regular items in Flanagan’s shopping basket

APPLES AND PEARS

Keep the doctor away with these fruits, which are rich in antioxidants, and fibre, and are a source of vitamin C. Shalane’s go-to snack when she’s peckish is an apple smeared with nut butter.

ASPARAGUS

Contains vitamin K for strong bones and B vitamins for energy, and is a good source of dietary fibre.

AVOCADOS

Sprinkle a little salt on half an avocado for a quick and delicious snack. Avocados are rich in one of the healthiest fats, monounsaturated fatty acids, which fight inflammation.

BANANAS

Packed with nutrients such as potassium and other electrolytes, and vitamin B6 for energy.

BEEF BISON

When Shalane is training at high altitude, she craves burgers. Beef and bison are rich in iron, a mineral your red blood cells need to carry oxygen to your hard-working leg muscles.

BEEFROOT

Rich in cancerfighting antioxidants anti-inflammatory compounds and naturally occurring nitrates, which are proven to lower blood pressure. Also an excellent source of fibre.

BERRIES

Blueberries, strawberries and raspberries pack a nutritional punch: antioxidants, anti-inflammatory compounds, vitamin C, folate and potassium. Seek out organic if you can.

BREAD

When buying bread, look for wholewheat flour. Among other benefits, it’s far lower on the glycaemic index.

BUTTERNUT

Roast butternut squash and toss it into pasta, or purée it into a soup. It’s got the right mix of antioxidants and vitamin C to put up your best defence during cold and flu season.

CAULIFLOWER

We roast a batch nearly every week for a fabulous soup and salad topper. Pulsing raw cauliflower florets transforms them into the texture of couscous. Cauliflower is a nutrient-dense star.

CHICKEN (dark meat)

Chicken is a great source of protein and is also rich in minerals, especially iron, and energy-giving B vitamins. Dark meat is higher in fat (good fat!) and also more mineral-dense.

CITRUS (oranges, lemons etc)

An orange has more than 170 phytonutrients for fighting inflammation and boosting immunity. They also contain minerals, including potassium and calcium.

FISH

Fish is an easily digestible source of protein and is also rich in inflammationfighting omega-3 fatty acids, energising B vitamins, bonebuilding magnesium and many other important minerals.

GREENS (spinach, kale, broccoli, rocket)

We sneak veggies into smoothies, soup, muffins and quiches.

HERBS (basil, parsley, coriander)

Herbs add freshness, flavour, colour and plenty of phytonutrients.

MUSHROOMS

They add a satisfying meaty flavour and texture to vegetarian dishes, and their beta-glucan content increases satiety. They’re also powerhouses of B and D vitamins and can boost your immunity.

STONE FRUIT (peaches, plums, apricots)

Rich in niacin, vitamin K, vitamin C and potassium.

SWEET POTATOES

Our top pick for a prerace dinner that offers a digestible source of complex carbs and protein. They are also very high in vitamin A and, perhaps surprisingly, they are low on the glycaemic index.

TOMATOES

Tomatoes are rich in cancer-fighting and cardio-boosting lycopene, and they contain B vitamins. We like them topped with olive oil, balsamic vinegar, basil, mozzarella and sea salt.