Vegetarian, Gluten-free These patties were delicious as a mid-week dinner served with a salad or roast vegetables, but would also make a tasty snack. These little beauties are just packed full of good nutrition. Not only are they an excellent source of protein (containing 10 g per patty), they are super high in calcium and … Read more
Athletes are more susceptible to respiratory infections such as the common cold, particularly during a heavy training period or leading into competition. With UTA just around the corner, here are some timely tips to stay healthy and limit your risk of infection at this key time. Our immune system is an extraordinary system that … Read more
It’s that time of year with some super exciting ultramarathons coming up –Six Foot Track and UTA are just a couple of goodies! Whether it is your first ultramarathon, or you’ve been an ultra-runner for some time now, now is the time to consider how you are going to fuel any upcoming events. Actually, there … Read more
Pasta with a tomato-based sauce is an obvious combination. But sometimes, it’s nice to change things up. I had a lot of pumpkin and I craved a big bowl of pasta. This was the result. Note that you’ll need a blender to puree the pumpkin once cooked. I used a handheld and it was super … Read more
Today Running Dietitian Sophie Brown gives us a great winter recipe packed full of protein and goodness…..just perfect for a pre-race meal. Curries are one of those comforting meals, perfect for a cold Winter’s night. There’s something about the aromas and heat which makes a curry so perfect to enjoy curled up on the coach, … Read more
I’ve been testing out some new savoury flavours for rice balls – a real food option to eat whilst running. I tried a glutinous rice (where previously I’ve used Calrose) to see whether it produced a better consistency. I think it did! These turned out to be very moist, sticky and pretty darn delicious! Ingredients … Read more
It is HOT! The temperatures are getting warmer and training is ramping up. Has anyone else noticed that this is a highly sweaty combination? A fellow runner asked me after a recent training session if I’d poured my water bottle over my head. Of course, I hadn’t. I’ve also noticed that with this heat, food … Read more
Athletes with a high training load will consequently have a high energy budget. Your ‘energy budget’ is the amount of energy you need to fulfil your training and recovery needs, as well as to maintain optimal physiological function and support any gains in mass associated with that training. Naturally, your energy budget will be higher … Read more
I am often asked about alternatives to gels. Some are after a more natural or ‘real’ food product, whilst others dislike the thick, sticky consistency of a gel and may struggle getting it down. Many are adverse to the sweetness of gels, which can become particularly sickly in longer events, after taking them hour after … Read more
Today we introduce the newest member of our RMA family and writing team, Sophie Brown. Sophie is an experienced and accredited Running Dietitian and Exercise Physiologist, hails from Sydney where she works at her business Energise and Exercise, and in her spare time excels on the trails!. We are excited to have Sophie on board … Read more
As I enter the taper period for my fourth marathon I thought I would write down how to carb-load successfully. I remember all too clearly the feeling of hitting the “wall” from my first half marathon where I just wanted to lie down and have a nap at the 17k mark. Fast-forward 12 more half … Read more
One of the questions that pops up periodically on RMA from those new to running or extending their distances, is “What do I need to eat to power my running, and when do I need to start fuelling mid-run”? This question is a great starting point for the first of the RMA nutrition blogs, and … Read more
After a long run or any intense workout it is important to refuel the body with a perfect combination of protein and carbohydrate. You lose these energy stores when running and protein will help to repair the bodies muscles when resting. This recipe is not only tasty but provides a good nutritious snack for after … Read more