Bean Anita - The runners cookbook: more than 100 delicious recipes to fuel your running

Jo Pavey crosses the line to win the Womens Bupa London 10,000m run in 2011

FOREWORD

The Runners Cookbook is a brilliant and informative book for runners who want to optimise their nutrition, while eating delicious food. Ive always been impressed by Anitas amazing ability to dispense her immense knowledge in a clear and understandable way, as well as her capacity to inspire and motivate people to lead healthy lifestyles. My diet has played a crucial role throughout my career as a long distance runner. Following the right nutrition has significantly helped me prepare for training, compete and recover from injuries.

I find that when I eat is just as important as what I eat. The Runners Cookbook is so much more than a just a cookbook; it also provides a wealth of technical information to guide you on how to source nutrition that caters for your particular needs as a runner, fuel your body before, during and after runs, prepare for competitions and the different requirements for different length races. Anita addresses the questions that plague so many runners, like how to avoid hitting the wall and how to ensure adequate hydration.

This accessible guide is an indispensable resource that will inspire and provide runners with the confidence to make good diet choices. Its a must for any runner who wants to benefit from healthy and exciting nutrition, to get the most out of their running.

Jo Pavey, five-time Olympian and European 10,000m Champion 2014

INTRODUCTION

If youre looking for tasty, straightforward yet highly nutritious recipes to fuel your running, then youve opened the right book! In fact, this isnt simply a cookbook. Its a sports nutrition resource and a practical guide to race preparation too. Here youll find evidence-based advice on running nutrition as well as practical tips on what to eat and drink before, during and after your runs. Youll learn how to optimise your recovery and hydration; achieve your ideal racing weight; choose the right sports nutrition products and deal with common problems such as running weight gain and hitting the wall. There are strategies on how to fuel for your race whether youre running a 5K, 10K, half-marathon, marathon or an ultra-race.

Ive been working with athletes from Olympic level, to club runners and weekend fitness warriors for more than 25 years. In this time, Ive seen a huge proliferation of sports nutrition information on the internet, in magazines and social media. With the rise of celebrity healthy eating gurus, wellness bloggers and social media stars, everyone suddenly seems to be an expert on diet. Its hard to know who to believe or trust. Having half a million Instagram followers and a six-pack appears to count more than having proper nutrition qualifications! The problem is that much of the advice you find out there is poor quality, not backed by science and often confusing and conflicting. Should you go high- or low-carb? Is gluten in or out? And is clean eating still a thing? The result is that lots of runners are now more confused than ever about what they should be eating.

However, basic advice about what to eat hasnt really changed and decades of high-quality scientific research supports a diet based on wholefoods, with plenty of fresh fruit, vegetables, beans, nuts and grains. We should also go easy on sugar, red meat and highly processed foods. But on the other hand, Im not a food evangelist Ill have some chocolate or a glass of wine when I want. I dont believe in setting strict food rules or banning any food as that only makes you feel miserable and can lead to guilt if you break the rules. It all comes down to combining an active lifestyle with a balanced approach to eating and having the confidence to make your own healthy choices.