Essential Vitamins for Runners

As runners we usually focus on how food can fuel us for our running and exercise regimes. However, food is much more than just fuel – it provides us with the essential vitamins and minerals that we need. They help us convert the food we consume into energy, promote bone strength, boost our immunity and […]

Fruit Ice Cream

With the warmer weather, cool treats quickly come to mind! If you’re looking for a healthier version of the traditionally sugary sweet ice cream, we’ve got you covered with this recipe from Nutritionist Tammy Mond. Ingredients 500g frozen fruit (fruit of choice e.g. raspberries or strawberries) 50g natvia 120g pouring cream Method Step 1 – […]

Nutrition Tips for Shorter Distance Runners

For runners food is more than just nutrition – it is fuel. What and when we eat and drink before and after our runs not only impacts our runs, but it changes depending on how far and long we run for. In this blog I will be referring to short distance runs as runs that […]

Easy Breakfast Oats

Ingredients 1/2 Cup Rolled Oats 2 Cups Water 1/2 Cup Milk Method Place oats into pan over a medium to low heat. Add water. Add milk. (If you want a thin consistency add more milk). Stir continuously. Let simmer. Cook for 5 minutes. Add toppings of choice. (e.g. mixed berries, sultanas, goji berries, honey) Enjoy! […]

Banana Pancakes

Who doesn’t love PANCAKES! Every body loves pancakes, but if you’re trying to enjoy yourself while making better choices, it can be tricky! Thankfully with clever recipes like this, you can enjoy yourself without the guilt. Ingredients 2 bananas 2 eggs 4 tablespoons all purpose flour Toppings of choice (e.g. maple syrup, strawberries) **Optional – […]

Sugar Free Blueberry Muffins

We welcome sugar-free options wherever possible! And this recipe is no exception. A great alternative while still hitting those sugar cravings! Win! Ingredients ½ cup Blueberries, fresh 1.5 cups almond flour 2 eggs ½ cup sour cream or plain greek yoghurt 60g natvia 1 tsp baking powder 2 tsp vanilla extract Method Preheat oven to […]

The Importance of Adequate Iron for Runners

The food we consume as runners is our fuel. When it comes to our nutrition as runners we often have a high focus on our macronutrients, specifically, carbohydrates and protein, but micronutrients are necessary, too and unfortunately sometimes we overlook them. This article will focus on the importance of iron for runners. We know that […]

Mixed Berry Breakfast Smoothie

Ingredients 3/4 cup milk, of choice 1/2 cup greek yogurt 1 1/2 cup frozen mixed berries 1/2 a frozen banana, chopped Optional extras; chia seeds, peanut butter, protein powder and/or honey Method Place all ingredients into blender and mix until smooth. Recipe by Nutritionist Tammy Mond.

Butter Bean and Date Brownies

Looking for a delicious mid-afternoon snack? This one is perfect for hitting your cravings while keeping you going until dinner. Ingredients 800g canned butter beans (2 cans) 50ml water 500g apple sauce 400g self-raising flour 3-4tsp baking powder 5tbsp cocoa powder 4 eggs 12-15 dates 2tsp Vanilla extract (or alternative of choice) Method Preheat oven […]

Postpartum Running Nutrition Tips

Although new mum’s are often tired, I think it is fair that ‘running’ mums are usually very eager to get back into running. Postpartum running is something us running mums look forward to, however when it comes to getting back into it, we do need to make sure we are consuming the right foods and […]

Anzac Biscuits

Everyone loves an Anzac Bikkie! Check out this crowd favourite thanks to Tammy! Ingredients 60g butter 40g maple syrup (or equivalent of choice) 1/2 tsp bicarbonate of soda 60g rolled oats 75g plain flour 35g natvia 25-30g desiccated coconut Method Preheat over to 160 degrees, fan forced. Prepare tray for baking (either grease or use […]