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rosemaryferguson_

Rose Ferguson

6 days ago (2019-10-09 13:49:42)

Post text language: EN


RACE DAY NUTRITION/FUELLING

The golden rule is to not try anything new on race day (this is particularly important if you’re staying at a hotel). A runner’s breakfast - which should be eaten 3-4 hours before crossing the start line - is the foundation for your endurance and power during the race. Aim for roughly 3 grams of carbohydrates per kilogram of your body weight and don’t be afraid to add a cup of coffee if you normally have one. Good options are porridge for slow burning fuel.
CACAO PORRIDGE WITH BLUEBERRIES

1 cup of oats
1-2 cups of almond milk
handful of blueberries
1 tsp cacao
pinch of sunflower seeds
1 tsp od cashew butter
Add the oats and almond milk to a saucepan on a low heat. Keep stirring and add more almond milk or water if needed for about 5 minutes. Once oats have soften add the cacao and stir through. Remove from heat and transfer to a bowl. Add the blueberries, seeds and cashew butter for some antioxidant and protein power!

and of the a for add to - race if milk almond oats blueberries cacao is power day tsp your cup seeds porridge cashew butter heat be have on you stir through remove with from transfer fuel burning slow bowl some antioxidant are cups keep stirring handful once minutes about needed pinch sunflower water od or more saucepan options low soften don good particularly breakfast s runner hotel at staying re important this should new anything try not rule golden fuelling nutrition which eaten one carbohydrates normally coffee afraid t weight body kilogram per grams hours roughly aim during endurance foundation line start crossing before protein Download image

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and of the a for add to - race if milk almond oats blueberries cacao is power day tsp your cup seeds porridge cashew butter heat be have on you stir through remove with from transfer fuel burning slow bowl some antioxidant are cups keep stirring handful once minutes about needed pinch sunflower water od or more saucepan options low soften don good particularly breakfast s runner hotel at staying re important this should new anything try not rule golden fuelling nutrition which eaten one carbohydrates normally coffee afraid t weight body kilogram per grams hours roughly aim during endurance foundation line start crossing before protein


Top Comments:
kate.schley Profile
@kate.schley posted 6 days ago

Perfect, tomorrows breakfast sorted 🖤

sophie.eberhardt Profile
@sophie.eberhardt posted 6 days ago

@rosemaryferguson_ it’s my breakfast but with peanut butter instead of cashew butter👌delicious 😋🇫🇷

anna_parker288 Profile
@anna_parker288 posted 6 days ago

🙏🏽

jodiefisherx Profile
@jodiefisherx posted 6 days ago

@alexacohen93 top tip!

emmaspencer01 Profile
@emmaspencer01 posted 6 days ago

Where is this plate from? Xx

m8benitez Profile
@m8benitez posted 6 days ago

@jonas1520 for your marathon prep!

m8benitez Profile
@m8benitez posted 6 days ago

@jonas1520 for your marathon prep!

artesanlabel Profile
@artesanlabel posted 6 days ago

Yum 😋

angharad_griff Profile
@angharad_griff posted 5 days ago

I made your cacao, pistachio, bluberry + apple bircher museli before my first 10k race last Sunday - worked a treat!! 🏃🏼‍♀️⚡️ thank you 👍🏽

seedofmemoryart Profile
@seedofmemoryart posted 5 days ago

Delicious

jellyet Profile
@jellyet posted 5 days ago

@horsefield_lou

rhivive Profile
@rhivive posted 5 days ago

@caitlin_buckler you should follow Rosemary for loads of awesome tips on nutrition for marathon training 💖😄

valeriebarrial Profile
@valeriebarrial posted 4 days ago

Merci , 🌸🌸🌸🌸

jadeclaire21 Profile
@jadeclaire21 posted 4 days ago

That’s a lot of oats 😳😂

gabriela.constantine Profile
@gabriela.constantine posted 4 days ago

Looks so delicious ⭐️⭐️⭐️

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