Become a fitter and faster runner with these simple and affordable recipes

Renee McGregor. © Matt Green: Summit Fever Media

'Eat this, not that', 'The secret to losing weight fast', 'Get to racing weight in eight days' ... A quick flick through sports-themed social media feeds offers no end of unhealthy messaging around sports nutrition. Fuel for Thought, by leading sport dietitian Renee McGregor, aims to cut through the jargon and trends to help you fuel effectively with affordable and accessible real ingredients. In this extract from the book, Renee runs through the first in an alphabetised list of budget-friendly foods with performance-enhancing properties and offers practical recipe ideas to show you that a nutritious diet doesn’t have to be expensive or complicated.

An A to Z of foods

When I first discussed the outline and framework of Fuel for Thought with my friend and editor Kirsty, one of the things I was really keen on was creating an A to Z of foods that all runners should be aware of. I also wanted to write a book that was accessible to everyone and didn’t include products, recipes and ingredients that were not affordable or easy to find.

The cost-of-living crisis is impacting us all. We are all having to make tweaks where we can to ensure that we can live within our means. Priorities have changed, but we are also aware that certain corners should not be cut as they can have health consequences. Dietary intake is one of these key areas which we all want to prioritise, but sometimes it can feel like the area we have to compromise on the most.

Contrary to what we hear, there are many ways to maintain a healthy diet while on a budget: using frozen fruit and vegetables, stocking up on store cupboard ingredients like couscous and wholegrain pasta, and leaning towards tinned products for your protein sources, such as tuna, mackerel and beans. As we have seen, there is a lot to take into consideration when it comes to running and eating. There are also a lot of gimmicks and trends that promise the earth but are in reality just a huge marketing ploy. So here it is. While the list is by no means exhaustive, I have tried to pull together foods that are not only budget friendly but also provide both health and performance benefits, along with some practical tips on how to include them in your diet.

A is for ... Apples

How does the saying go? ‘An apple a day keeps the doctor away!’ This is not too far from the truth. Apples have numerous health benefits, but one of the key benefits to runners is the high level of quercetin, which is an antioxidant and has been demonstrated to reduce oxidative stress. While apples don’t deliver much energy for those of us who are running, they are available all year round in numerous varieties, are easy to transport and can contribute to one of our five a day.

TOP NUTRITION TIP: chop up a mix of eating and cooking apples (keep a look out for individuals who offer a free source from their apple trees, especially in autumn) and place in a pan. Add a small amount of water to the bottom of the pan, a squeeze of honey and a heaped teaspoon of mixed spice (adjust for personal preference). Cook over a low heat until the apples are stewed. They can now be added to porridge on cold mornings, or combined with Greek yoghurt and topped with granola for a recovery option post-run.

B is for ... Bread I love bread.

It is a staple in my diet and is consumed on a daily basis. However, it has had a lot of bad press in recent years, with many runners I work with being quite fearful of including it. Just for the record, while I love freshly baked artisan bread, I definitely can’t afford this regularly and I have no issue with using supermarket bread. Contrary to all the scaremongering about supermarket bread being an ultra-processed food (UPF), it can actually be a nutritious addition to your diet, especially if you choose wholegrain or seeded varieties. That said, even white sliced bread, although not my preferred choice, is fortified with calcium, which can be hugely beneficial to individuals who can’t afford a lot of nutrient-dense food choices.

An analysis of three large US prospective cohorts, a systematic review and a meta-analysis of the prospective cohort studies looked at ‘ultra-processed foods’ and the associated risks of cardiovascular disease. They found that sugar and artificially sweetened drinks and processed meats were associated with a higher risk of cardiovascular disease. However, other foods labelled as UPFs, namely supermarket bread, cereals and dairy yoghurt, had an inverse association with cardiovascular disease.

TOP NUTRITION TIP: bread is so versatile. It can be toasted and topped with a variety of nutrient-dense options, and a big favourite of mine is baked beans. Try this alternative option as a great pre- or post-running meal:

BAKED BEANS ON TOAST

Oil
Cumin seeds
Vegetables (fresh or frozen; my go-to are broccoli, courgettes and peppers)
Tin of baked beans (small for one person, large for two people)
Sriracha
Two slices of bread
Butter

•In a small pan, heat some oil and add a handful of cumin seeds. Fry them until you get an aroma.

•Add a mix of vegetables and stir fry until they are tender, and then add a tin of baked beans.

•Add a splash of sriracha and serve on two slices of buttered toast.

C is for ... Chickpeas

Although I’ve singled out chickpeas, in reality all tinned beans (haricot beans, black beans, black-eyed beans, kidney beans or butter beans) are a great addition to the store cupboard. It just so happens that chickpeas are one of my favourites.

A bean is a seed from several plants in the legume family. This is why the terms ‘beans’, ‘pulses’ and ‘legumes’ are often interchangeable. The humble bean is not only easy on the wallet but also incredibly versatile and high in nutrient density.

A portion (165 grams) of cooked chickpeas provides you with 45 grams of carbohydrate, 14.5 grams of protein, 12.5 grams of fibre, 71% of your recommended daily allowance of folate and 26% of your iron, making it an ideal option for those of us who run.

In fact, recent evidence has shown that a plant-based diet can improve carbohydrate intake in runners, and in turn improve performance. Beans also provide a high soluble fibre content, which not only supports our gut biome but also has been shown to reduce the risk of cardiovascular disease.

However, one piece of advice for those who are new to beans is to introduce them gradually. As previously stated, they are a source of fibre, and while this is a very important component of our diet, it can take time for digestive systems to adapt, especially if they have previously been low in fibre. In the first instance, I would definitely recommend including beans as a recovery choice over fuelling to prevent any gastrointestinal distress, especially a head of high-intensity running such as sessions or races. That said, as a vegetarian who was brought up on a diet high in beans and pulses, I can include them throughout the day without too many gastrointestinal issues when I’m outrunning!

TOP NUTRITION TIP: it will be no surprise to many of you that I love curry. Growing up, it was a daily staple and one of my go-to comfort meals is chickpea curry, perfect after a long run or fuelling ahead of a key session.

CHICKPEA CURRY

Oil
1 clove of garlic, finely chopped
1 fresh chilli, finely chopped
Thumb-sized piece of ginger, finely chopped
1 dessertspoon of cumin seeds
Tin of tomatoes
Pinch of salt
Pinch of turmeric
½ teaspoon of garam masala
Tin of chickpeas, drained
2–3 carrots, peeled and chopped
Broccoli florets 

•Fry the garlic, chilli and ginger on a low heat until lightly browned.

•In a separate pan, dry fry the cumin seeds until you get an aroma.

•To the garlic add the tinned tomatoes, salt, turmeric, garam masala and cumin seeds.

•Let the tomatoes pulp down so you have an almost smooth paste which has darkened in colour.

•Add the remaining ingredients and simmer on a low heat for about30–40 minutes until the vegetables are tender.

•Serve with rice or naan bread, Greek yoghurt and mango chutney.

D is for ... Dairy

Dairy is definitely one of those food groups that creates great controversy, especially around animal welfare and environmental implications. I value these concerns, but professionally, dairy is still one of the most nutrient dense-food groups that is beneficial to health.

During childhood, we are constantly told about the benefits of dairy for our bone health. Indeed, these benefits continue into adulthood, especially as bone density starts to decline from our late twenties. I recommend that all athletes aim for three or four servings a day, which provides 1,000–1,200milligrams of calcium.

It has been well documented that milk is the ideal choice for recovery after exercise. Sports nutrition recommendations for optimal recovery suggest ingestion of both carbohydrate and protein, in a 3:1 ratio respectively. This ratio has proven to be the most effective at replenishing glycogen stores after high-intensity or long endurance training, when these stores will be completely oral most completely depleted.

Additionally, milk is a good source of minerals and electrolytes, making it an ideal choice for rehydrating. While there are many plant drink substitutes, none can provide this 3:1 ratio, with chocolate soya milk probably being the closest possible alternative.

Yoghurt is also a great recovery option. I particularly favour Greek yoghurt, due to its very high protein content. Most natural Greek yoghurt provides 10grams of protein per 100 grams, which is double the amount in standard yoghurts. Protein is an important nutrient required in the response to exercise in order to repair and rebuild muscles, helping them to adapt to the training process.

Many of us worry about eating cheese due to its high fat content. However, not only does it provide us with calcium and magnesium but it is also one of the only foods providing us with phosphorus. All three of these are essential nutrients required for bone health. Recent studies also confirmed that the saturated fatty acids found in cheese appear to have protective benefits on our cardiovascular health.

TOP NUTRITION TIP: if you are worried about eating cheese, keep portions to around the size of a small matchbox. Crumble some feta cheese with half an avocado, add lemon and chilli flakes and mash together to make a refreshing dip or topping for your toast or baked potato.

E is for ... Eggs

They may be small, but eggs really pack a punch when it comes to nutritional value. Two medium eggs provide around 12–15 grams of protein and 100% of our daily requirement of vitamin B12, which is essential for the formation of red blood cells as well as being packed with selenium, a powerful antioxidant. This makes eggs ideal as a recovery food post-training.

A lot of people still avoid eggs due to concerns over cholesterol, but in fact a medium egg only contains 4.6 grams of fat, of which only 1.3 grams comes from saturated fat. And if you still need convincing, studies have shown that people who consumed two eggs for breakfast every morning had better glycaemiccontrol later in the day, preventing energy dips and managing appetite.

TOP NUTRITION TIP: try making a frittata – load it up with vegetables, throw in a handful of feta cheese or tofu to ensure you meet your calcium requirements for the day and serve with wholemeal pitta for an easy but nutrient-dense recovery meal.

F is for ... Fish

While all fish is beneficial to runners as it provides a great source of protein, oily fish is one of the best sources of omega-3 fatty acids. These are essential fatty acids and their benefits have been recognised on the nutrition circuit for some time. The three main and most researched types are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). There is no doubt that runners should be looking to include omega-3 fatty acids within their diet. The health benefits alone, particularly with regard to cardiovascular health and reducing inflammation, are strong and robust. More recently, research has been showing strong positive associations with prevention of cognitive decline.

Although the evidence may be more limited and further research is still required, the specific benefits linked to exercise provide even more reason to ensure appropriate dietary intake. These include positive associations with an improved inflammatory response to exercise, a reduction in muscle soreness, enhanced muscular recovery and a decreased risk of injury. Additionally, omega-3 fatty acids have been shown to encourage bronchodilation, thus supporting lung function, essential for most runners. As a vegetarian, I don’t eat fish but this is one of the key reasons why I take omega-3 fatty acid supplements to support and help manage my sarcoidosis.

As with most nutrients, a food-first approach is always the best policy. The inclusion of oily fish at least twice a week would be the most appropriate, with fresh salmon, sardines and bluefin tuna being the best sources. Tinned versions of these oily fish still have benefits – the doses are slightly lower but they are kinder to the wallet. The exception is tinned tuna, where a lot of valuable EPA and DHA is lost due to processing.

For runners who do not consume oily fish, a supplement can be useful, with plant-based runners choosing an algae-based option. The recommended dosage with regard to supplementation will vary a little based on activity level and the type of sport, but for runners, aiming for 0.5–2 grams of EPA and DHA combined daily seems to be appropriate.

TOP NUTRITION TIP: try this recipe for smoked mackerel pâté, which makes one large pot with around two servings.

SMOKED MACKEREL PÂTÉ

2 smoked mackerel fillets
60 grams of cream cheese
Juice of half a lemon 

Remove the skin from the fillets and flake the fillets into a large bowl.

Add the cream cheese and lemon juice.

•Blend until pâté- or dip-like consistency.

•Serve with oatcakes or toast for a recovery snack; or, for a more substantial recovery meal, try it with baked sweet potato.

For more nutritional tips and recipe ideas, pick up a copy of Fuel for Thought.