BBC Good Food - 04.2020

APRIL 2020 bbcgoodfood.com 71

news

health

Health editor Sarah Lienard shares a probiotic-rich

smoothie recipe, and tips for eating during training

Kerry Torrens is a quali

fied nutritionist registered with the British Association for Nutrition and Lifestyle Medicine (BANT) | Recipe ESTHER CLARK

Recipe photo MIKE ENGLISH | Food stylist KATY GILHOOLY

| Stylist AMY KINNEAR | Other images ISTOCK

/GETTY IMAGES PLUS

Kefir breakfast

smoothie

1 OF

5 - A-DAY CALCIUM VIT C

SERVES 2 PREP5 mins

NO COOK EASYV

1 large mango, stoned

and chopped

2cm piece ginger,finely

grated

(^1) / 2 tsp ground turmeric
200ml fresh orange juice
300ml kefir
1 - 2 tbsp honey or agave,
to taste
1 Put all the ingredients in
a blender and blitz until
completely smooth. Taste
and add a little more ginger,
turmeric and honey, if you like.
2 Pour into two tall glasses and
serve.Can be chilled in a covered
jug in the fridge for up to 24 hrs.
GOOD TO KNOWlow fat•calcium•folate•
vit c•1 of 5-a-day•gluten free
PER SERVING201 kcals•fat 5g•saturates 3g•
carbs 31g•sugars 30g•fibre 2g•protein 7g•
salt 0.16g
Performance nutritionist James
Collins explains different fuel
needs during training.
Under one hourAs long as
you’ve eaten enough in the day,
there’s no need to refuel during
a shorter run – focus on fuelling
properly before your run instead.
Over one hourFor harder,
longer runs, consuming small
amounts of high-GI carbs (such
as sports drinks, energy gels,
jellied sweets or a low-fibre,
carbohydrate-rich energy bar)
can help maintain performance.
For a raceCarbohydrate-rich
food and drinks can be a useful
tool during a race. Practice
consuming carbohydrates
during your last eight weeks of
training tofind out what works
best for you. Carbohydrates
also provide important fuel
for the brain, which allows
the body to keep working
when muscles begin to tire.
Research indicates that using
a carbohydrate sports drink
as a mouth rinse may help to
activate the brain, which could
be a useful technique later in
the race if you struggle to take
on fluids.
HEALTH TREND
KEFIR
SPOTLIGHT ON...
DISCOVER
Do I need to eat
during my run?
What makes this fermented milk
drink healthy, and how to use it
Tart, sour
taste and a
slight ‘fizz’
Enjoy as a
drink, on
cereal, or in
smoothies,
dips and
dressings
Supplies calcium
and vitamin K
Source of
beneficial
bacteria known as
probiotics, w
may improve
digestive health
Read more at bbcgoodfood.com/health-benefits-kefir