Quinoa and Zucchini Patties with Minty Yoghurt

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

Salmon and Feta pasta

Hi RMA’s! Who loves pasta? I definitely do! Poor old pasta cops a bit of slack these days with more people cutting back on wheat, gluten and processed foods than ever – all of which are characteristic of pasta. But is pasta really the enemy? Pasta is made from durum wheat. White pasta is refined, … Read more

Tofu and broccoli stirfry

Hi RMA’s! Now this recipe is not very chefy, but was something I threw together when I was in serious need of a grocery shop. It is healthy and delicious without the fuss. After a long day and with an almost bare fridge, I pulled this stir-fry together with a bit of tofu and a … Read more

Fish Curry – two ways

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

Corny cheese balls – a long run fuel option

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

Recovering in the heat. By Sophie Brown

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

What To Eat When Training Load Is High by Sophie Brown

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

Fuelling alternatives: Homemade ‘Gels’ by Sophie Brown

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

Nutrition for Runners: Introducing Sophie Brown

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

Food for thought…and performance – by Jessica Trengove

jessica

I love the special buzz that comes with an Olympic year and I can’t believe that the Rio Olympic Games are now only 6 months away! Having recently returned from a three-week training stint at Falls Creek with crowds of runners, I am really looking forward to the season ahead. The incredible results and Aussie … Read more

Home made baked beans

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