Martin Harrap - The Chef who Runs: Martin Harrap’s Recipe for Resilience

Pre-Run FuelGoal: Easily digestible carbs, light protein, a bit of fat (if tolerated).Banana + nut butter  potassium, quick energyOats + berries + honey →can be soaked overnightRice cakes + avocado/hummus → gentle, steady energySmall smoothie → banana, berries, low-fat yogurt, oatsPost-Run Recovery (within 1 hr)Goal: Protein for repair + carbs to restore glycogen.Greek yogurt + granola + fruit quick, flexibleEggs on wholegrain toast →easy, can add herbsChicken/tuna salad wrap → lean protein, portableCottage cheese + pineapple/peach →refreshing, protein-richSnacks During the DayGoal: Maintain energy, support muscles, avoid dips. Nuts + dried fruit balanced mixVeggie sticks + hummus crunchy, hydratingWholegrain crackers + cheese calcium, portableBoiled eggs simple protein optionSimple Meal IdeasStir-fried veg + chicken/tofu + brown rice quick, colourfulSalmon + roasted sweet potato + greens omega-3, anti-inflammatoryLentil/bean soup  hearty, batch-friendlyQuinoa salad + chickpeas, tomatoes, cucumber, olive oil, lemon  fresh, protein-packedChef Tips for Older RunnersChoose soft textures for easier digestionCook in batches (soups, stews, grain salads)Use herbs/spices instead of excess saltStay hydrated, add electrolytes for heat/long runsGreek Yogurt Power BowlPrep: 5 minutes Ingredients:1 cup Greek yogurt½ cup mixed berries (fresh or frozen)2 tbsp oats1 tbsp flaxseedsDrizzle of honey (optional)Why it works: High in protein, antioxidants (protect the body), and omega-3s; ready in minutes.QuickChickpea & Spinach Stir-FryPrep: 10 minutes Ingredients:1 can chickpeas, drained and rinsed2 cups fresh spinach1 clove garlic, minced1 tsp olive oilSalt, pepper, paprika to tasteMethod:Heat olive oil in a pan, sauté garlic.Add chickpeas and spices, cook 3–4 mins.Toss in spinach until wilted.Why it works: Plant-based protein, fibre, iron, and quick to make.Salmon & Veggie Foil PackPrep: 15–20 minutesIngredients:1 salmon filletMixed vegetables (broccoli, peppers, courgette)1 tsp olive oil, lemon juice, herbsSalt and pepperMethod: Place salmon and veg on foil, drizzle with oil and seasoning. Seal and bake at 180°C for 15 mins.Why it works: Omega-3s for recovery, high-quality protein, minimal cleanup.Peanut Butter Banana Overnight OatsPrep: 5 minutes (plus overnight soak)Ingredients:½ cup oats½ cup milk 1 tbsp peanut butter1 banana, sliced1 scoop protein powder (optional)Method: Combine all ingredients in a jar.Refrigerate overnight.Why it works: Balanced carbs and protein, great for pre-run fuel.Post-run meal priorities:simple, protein-rich, satisfyingOption 1: Scrambled eggs + spinach + smoked salmon on wholegrain toast·         Protein →muscle recovery·         Healthy fats →anti-inflammatory benefits·         Carbs →energy replenishmentOption 2 (quick choice): Greek yogurt + berries + oats + nut butterOverall key: balanced, easy-to-prepare meals for fast refuellingGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.