For many runners, a long run or race isn’t complete without something sweet waiting afterwards as a reward – why else would there be so much cake on offer at post-race HQs around the UK? But most of us consume more added sugar than is good for us. Nutrition experts say no more than five per cent of our daily calories should come from added sugar – about seven teaspoons. But most people in the UK consume at least twice this amount. When consumed in excess, added sugars are associated with weight gain, which increases risk for diabetes, heart disease and other serious conditions. Fruit-based options, on the other hand, will satisfy your sweet tooth and pack in some performance-boosting nutrients into the bargain.
1/ Grilled nectarines with balsamic honey drizzle
This juicy treat contains beta carotene, a flavonoid with antioxidant properties. Top with yoghurt if desired.
Serves 4
142 Best winter running gear
60Recover well with these 22 high-protein meals
Best winter running gear
2 g crème fraiche
1 tsp sriracha sauce (optional)
200Thai fruit salad
200g pitted cherries
400g diced pineapple
3 Runners World, Part of the Hearst UK Wellbeing Network
1/ In a large bowl, stir together the coconut milk, lime juice, zest, honey and sriracha (if using). Add the papaya, mango and pineapple.
2/ ripe nectarines, halved and pitted.
2/ Grilled nectarines with balsamic honey drizzle
A touch of honey enhances the natural sweetness of balsamic vinegar.
Serves 4
171 Best winter running gear
4 calories per serving
g pitted cherries
60tsp sriracha sauce optional
1 tbsp honey
80Runners World, Part of the Hearst UK Wellbeing Network
1/ Heat a griddle pan over a medium heat. Brush the cut sides of the nectarines with oil. Place cut-side down and grill for four to five minutes.
2/ tsp dark honey.
3/ Transfer the nectarines to four dishes. Top each with crème fraiche and drizzle with the vinegar mixture.
3/ ripe nectarines, halved and pitted
The classic gets a taste and health upgrade by forgoing added sugar and food colouring.
Serves 4
210 Best winter running gear
1 litre apricot nectar
2 packets powdered gelatin
1 tsp lemon zest
Whipped cream
2 Delicious, runner-friendly desserts that dont break the sugar bank
1/ In a saucepan, heat 750ml of the apricot nectar over a medium heat until warm (don’t let it boil). Pour the remaining nectar into a bowl and sprinkle gelatin evenly over the top. Allow to sit until all the gelatin is moist. If dry spots remain, gently stir to moisten.
2/ Add the warm nectar and stir until the gelatin is dissolved. Stir in the zest. Pour into four glasses and chill them for two hours.
3/ Delicious, runner-friendly desserts that dont break the sugar bank.
4/ healthy, protein-packed breakfast ideas
healthy, protein-packed breakfast ideas.
Serves 6
171 Best winter running gear
300g blackberries
450Health & Injuries
ripe nectarines, halved and pitted
3 tbsp honey
2 tbsp cornflour
Published: 18 April 2016
Vanilla Greek yoghurt
1/ Heat the oven to 180C (350F/gas mark 4). In a bowl, stir together the blackberries, cherries, lemon juice, zest, honey and cornflour.
2/ ml light coconut milk.
3/ Trim the excess and tuck the edges down with a fork. Brush with egg and make two or three holes in the top to let steam out. Sprinkle with cinnamon. Bake for an hour, or until the crust is golden. Serve with yoghurt.
