Runner\'s World UK - 09.2019

WORDS: CATHERINE KENNEDY AND RICK

PEARSON. PHOTOGRAPHS: GETTY/PHOTOALTO (

MAIN IMAGE), GETTY/ISTOCKPHOTO (RECIPE). 1. CELL

METABOLISM 2. EUROPEAN JOURNAL

OF APPLIED PHYSIOLOGY

FRUIT

FOR

YOUR

LABOUR

Pineapple can provide

postrun first aid

WHAT’S ON YOUR POSTRUN recovery

menu? Probably not pineapple, but

you should certainly give it a try.

Studies show its high-glycaemic

carbohydrates kick-start recovery

straight after a heavy session,

replenishing your glycogen stores

and spiking your insulin levels to

deliver much-needed micronutrients

to muscles. And its benefits don’t

stop there. Pineapples also contain

a potent anti-inflammatory enzyme

called bromelain, which tackles

muscle soreness – and research

suggests it also helps immune cells

to clear up tiny muscle fibres that

can break off during exercise.

METAL FATIGUE

Feeling unusually tired after

a run? You may be low in

iron, as many runners are.

Menstruation is a major

factor, which is why women

are at a higher risk than

men, but iron is also lost

through sweat. And levels

of the hormone hepcidin

• which inhibits iron
  absorption – tend to spike
  after hard workouts. The
  key, says new research^2 , is
  to eat iron-rich foods (eg
  seafood and spinach) in the
  hour after an early workout,
  as hepcidin levels are low in
  the morning.

CHEAT RESISTANT

A ‘cheat day’ is common in

many diets. But if you’re

following the keto diet –

very low carb, high fat –

it’s a bad idea. Research

suggests that just one

75g hit of glucose – the

equivalent to a plate of

chips – while on a keto diet

can damage blood vessels.

Have another avo instead.

TROPICAL POWER SHAKE

500

Extra calories

consumed daily by

those who eat

processed food

compared with

those who eat

unprocessed food.^1

TROPICAL

APPLICATION

Pineapple on pizza?

Maybe. Pineapple for

recovery? Definitely

BLEND THIS

Serves one

350ml water

2 scoops vanilla-flavoured

protein powder

½ banana

225g pineapple

250g spinach

1 tbsp ground flaxseed

2 tbsp unsweetened

coconut flakes

125ml plain yoghurt or

vegan alternative

525 kcals, 58g protein,

12g fat, 46g carbs, 8.5g fibre

SEPTEMBER 2019 RUNNERSWORLD.COM/UK 015

WA R M - U P S NUTRITION