Free Expert Tips To Train For A Marathon Need advice to run a marathon? Or maybe you want to complete your 42km in a faster time? Check out these free expert tips and nutritional advice to assist your training.
Boost your energy and recovery: Simple ingredients let you prepare this portable pre-workout meal in minutes.
GREEN BEANS How much? 60g Why? “Apart from being low in calories, they’re packed with potassium to help your body get rid of unwanted fluid weight,” says Anita Bean, nutritionist and author of The Complete Guide To Sports Nutrition. This should make the treadmill much easier to navigate during your next session.
WALNUTS How much? About 10,roughly chopped Why? “They are packed with anti-inflammatory muscle-healing omega-3s. And these, according to a Harvard Medical School study, can actually speed up fat loss,” Bean says.
RED PEPPERS How much? ½, deseeded and sliced Why? “Red peppers are one of the richest sources of vitamin C,” says Bean, “which helps quench free radicals post-exercise and prevent cell damage.”
WATERCRESS How much? A couple of handfuls Why? “Watercress is brimming with iron, needed for making healthy red blood cells – just two handfuls supply one quarter of a bloke’s daily needs,” says Bean.
CHICKPEAS How much? ½ tin (100g), drained and rinsed Why? “Chickpeas contain high levels of soluble fibre and protein, which earned them top ranking on a satiety index devised by the University of Sydney researchers. They have a low glycaemic index so they are a good pre-workout food too,” Bean says.
SPRING ONIONS How much? 2, sliced Why? “Eat the green part as well as the white – it’s super rich in the antioxidant beta-carotene and vitamin C to help with recovery, as well as folate, which is necessary for making red blood cells,” Bean says.
Steam the beans for 4 minutes. Drain and cool.
In a bowl, mix together the chickpeas, onions, peppersand beans.
Place the dressing ingredients in a bottle and shake.
Add to the salad and mix. Throw in the watercress.
Spoon the chickpeas over the leaves, then scatter with walnuts.
6 Steps to Losing Fat We all know 12-hour work days suck. But that’s no excuse to remain tubby. We’ll show you the way through.
MH Interview: Lee Byung-Hun Korean star Lee Byung-Hun shares the secrets to building a ninja's ripped physique for his role in the upcoming G.I Joe: Retaliation movie.
Train Yourself Immortal The biological age of a person who exercises regularly can be at least 10 years younger than his chronological one. Precise, age-tailored training can turn back your body clock and have you performing beyond your years.