Post race supper

I meant to blog about what you should eat following a half marathon. But by the time I'd made it and eaten it, I could barely get to bed let alone get out my laptop. So, here it is for anyone who is interested in knowing what to eat after a long race of 13 miles or more.
Sea Bream with lemon and caper sauce with assorted rainbow salad

Fillet of sea bream with skin on, salt and pepper to season
Place the sea bream in a frying pan, skin side down with 1tsp of olive oil.Place a pan on top to prevent it from curling up. Remove this after a couple of minutes and squeeze in liberal amounts of lemon juice and add 1tsp of capers. Keep on a low heat, and continue to spoon the sauce over the fillet until cooked. Takes about ten minutes.
You can grill the skin to make it crispy, which is delicious.

1st salad - Pea and cottage cheese
1tbsp of cottage cheese
1tbsp of cooked garden peas
1/4 diced avocado
1/2 roasted red pepper
Lemon juice
mixed together and dress with lemon juice.

2nd salad Spinach and raw beetroot salad
Shavings of raw beetroot
Fresh uncooked spinach
10g chick peas
Lemon juice, Dijon and vinegar to dress
If you've never had raw beetroot, try it - you will never go back. It's amazing! Combine all the ingredients, dress and use your hands to toss.
Serve.


This meal has an excellent mix of proteins, carbohydrates and fats. Many people fall into the mistake of thinking that after a run like a half marathon - or sometimes even shorter - they need to carb up with huge platefuls of pasta and potatoes. Unless you're a athlete training every day, all this is going to do is make you put on weight.
yes, you burn through a lot of calories in a half marathon - 1800-2000 - but don't go overboard when you think of treating yourself after.
I've had many people ask me why they keep putting on weight, even though they're fitter and running more often. it's always due to diet, and the assumption that if you exercise you can get away with whatever you want to eat.
By all means, if you're aim is to get fitter and you don't care about your weight, exercising enables you to have a little bit more of what you fancy and you'll maintain your weight (or add to it depending how much you eat!). But if your aim is weight loss, don't forget that to lose just 1lb a week, you need to cut back 500 calories a day or 3500. That's the stark reality but a good thing to bear in mind.
A brilliant way to keep track of your calorie intake with zero effort is at www.weightlossresources.co.uk. it costs but it's so simple, it is a godsend if you're serious about wanting to shed the pounds whether your reason is to get bikini body fit, or because you're training.