With the City to Surf happening tomorrow, weve got a menu thatll get you ready to run! You cant just go to your local bakery or pizzeria and order the biggest thing on the menu - its about balancing protein, fibre and carbs to prepare your body for the stresses of the run and you dont wake up with a bloated stomach that will weigh you down. This diet has been created based off of an individual weighing 70kg. Breakfast - 3 cups low fibre cereal with 1½ cups reduced fat milk
- 1 banana
Snack - Toasted muffin with honey
Lunch - 2 sandwiches (total of 4 slices of bread)
- 200g tub low-fat yoghurt
Snack - 1 banana smoothie
- 1 cereal bar
Dinner - Light pasta dish - like our broccoli and pancetta pasta with toasted almonds (recipe below)
Remember: - Limit your intake of fat and spicy foods. When exercising, your digestion slows down and fatty and spicy foods can cause stomach upsets. Believe me, you dont want to be caught out!
- Be conscious of your fluid intake - stick to water, and make sure you are well hydrated. Drinking up to 750ml of sports drinks may also help, as it will help to ensure you body is topped up with the electrolytes you lose when you sweat and can lead to cramping ouch!
Broccoli and Pancetta Pasta with Toasted AlmondsIngredients: - 400g broccoli
- ½ lemon
- 100g pancetta
- 2 garlic cloves
- 2 anchovy fillets
- 30g parmesan
- 20g parsley
- 150g casarecce pasta
- 20g slivered almonds
- Extra virgin olive oil
- Salt & pepper
Cooking time: _20 minutes_Allergens: tree nuts, fish, gluten, milkPrepare broccoliCut the stem off the broccoli, then peel it and finely chop. Finely chop half the broccoli florets, then cut the remaining half into small florets. Halve the lemon (reserve remaining half for another use). Prepare ingredientsBring a large saucepan of salted water to the boil with 2 tsp oil. Cut the pancetta into batons. Thinly slice the garlic and finely chop the anchovies. Finely grate half the parmesan and finely chop parsley including stems. Cook pasta and broccoliCook the pasta for 6 mins, then add the broccoli to the pan and cook for a further 2 mins or until pasta is al dente and broccoli is just tender. Drain in a fine sieve. Toast almondsMeanwhile, place the almonds in a cold large frypan over medium heat. Toast for 4 mins or until golden, tossing constantly. Remove and set aside. Cook pancettaReturn the frypan to medium-high heat and add 2 tsp oil. Cook the pancetta for 4 mins or until lightly golden, stirring regularly. Add the garlic and anchovies and cook for a further 1 min, stirring constantly. Get ready to serveAdd the drained pasta and broccoli mixture to the pan and stir for 1-2 mins until well combined. Stir through the parsley, squeeze over some lemon juice, season with salt and pepper and drizzle with a little olive oil. Serve scattered with almonds and parmesan. Sign up with Marley Spoon to lead a healthier life this spring!