Try these three quick recipes for an easy yet nutritious meal or snack, perfect for the health conscious runner
HOW DOES VITAMIN D AFFECT MY TRAINING?
Fat soluble vitamin D is also called the sunshine vitamin as it’s produced when your skin is exposed to sunlight. Vitamin D plays an important role in exercise because it aids calcium absorption and helps to keep your bones healthy, making you less susceptible to stress fractures and inflammation that could sidetrack your training. There is also evidence the nutrient can boost muscle strength and even help to keep immunity levels high. And while summer is at its peak, it’s a great time to take advantage and top up your levels when running outdoors. Around 20 minutes of direct exposure to sunlight daily should be enough to keep levels balanced, (the RDA is 10mcg). You can also top up vitamin D levels through your diet as this nutrient is found in a small number of foods. These include egg yolks, oily fish like salmon and sardines, red meat, fortified milk varieties and cereals. If you’re concerned your vitamin D levels might be low, please consult your GP or a trained nutritionist for advice.