Summer Weight Loss Treats
Hard-working runners need thirst-quenching treats which won’t derail the diet. Here are 5 delicious recipes to rehydrate whilst keeping your waistline trim!
Coconut Water Fruit Lollies
If you love fruity ice lollies but don’t love the extra sugar in your diet, make your own with this simple recipe. Combine coconut water (try Vita Coco, Tiana or Cocofina) with your favourite berries and pour the mixture into ice lolly moulds. Freeze and enjoy a refreshing treat which is perfect for the post-run window. Coconut water hydrates and adds electrolytes and minerals, and low-sugar berries deliver anti-oxidants.
Smoothies are a great way to get a huge nutritional boost in one small meal (or large snack). Ideal for breakfast or after a run, there’s no limit to what you can add to a smoothie. Here’s what we suggest:
– 1/2 a banana (frozen for a thicker smoothie – peel it before you freeze it!)
– a handful of ice
– frozen berries
– 2-3 tbsp Greek yoghurt (for protein)
– some leafy greens (try spinach or kale) – you won’t taste it but the nutritional benefits are huge
– top with seeds, nuts or cacao nibs for texture and healthy fats
Top tip: add a tiny pinch of xantham gum to thicken your smoothie adding great mouthfeel Protein powder “icecream” If you use protein powder in your running diet, try this simple trick: blend the protein powder with ice (and just enough water to loosen the mixture) to create a really thick and surprisingly creamy dessert-type treat! This works best with casein protein powder or a vegan powder such as pea protein. Add a pinch of xantham gum (a powder, widely available from the baking aisle) to make a really thick “ice-cream” texture. At last, a decadent dessert which definitely won’t break the diet!
Single-Ingredient Ice Cream
Here’s a super slimmer’s secret: one ingredient ice-cream which honestly tastes as good as the real thing but won’t add unwanted calories, fats and sugars to your diet. In fact, this diet-friendly treat has a host of health benefits: vitamins, minerals, healthy carbohydrates and potassium, so important for female runners. It’s made from just one thing: bananas. Yes, that’s right, every runner’s favourite fruit can be transformed into a dreamy, creamy frozen dessert which is better than the real thing.
A great way to use up bananas if you buy too many or find they’re going brown.
– Peel and slice at least one banana (we recommend freezing a bunch so you always have some to hand)
– Pop in a freezer bag and freeze for at least 2 hours
– Take the equivalent of one banana (around 100g) and add to a blender
– Blend. That’s it. The resulting frozen banana puree is a wonderful ice-cream replacement.
Feel free to add mix-ins or toppings as your appetite and diet allows (try almond butter, protein powder, maca powder, strawberries, cinnamon or dark chocolate)!
Here’s one for the more serious runners amongst you. If you take sports-supplements, chances are you’re aware of BCAAs – branch chain amino acids which support muscle repair and recovery. BCAAs are available as flavoured powders and are usually mixed with water to be drunk before, during or after hard training sessions. On hot days, why not combine a serving (5-10g) BCAA powder with ice and water and blend for a slushie-style drink with sporty benefits?