Baked apples pre-workout recipe for runners

As we ease into the new year and get back into our training regimes, we wanted to share some easy recipes for runners that are great for pre- and post-run. We’ve asked the team at FitrWoman (a menstrual cycle tracking app) to share their favourite recipes for both recovery and our hormones.

Never thought about adjusting your nutrition to your menstrual cycle? Throughout out cycle, our hormones fluctuate – and so do your nutritional requirements. These recipes have been tailored for different phases of your menstrual cycle.

This recipe is ideal for phase 2 of your cycle. It’s packed with antioxidants and is a perfect pre-high-intensity training snack. Add the museli topping if you want to increase the carbohydrate content to support your training.

Serves: 1

Time: 30 mins

Ingredients

• 1 apple, top cut off
• 2 tbsp low-fat Greek yoghurt
• 2 tbsp blueberries
• a squeeze of honey
• 1 tsp cinnamon
• 1 tsp coconut oil
• 1 tbsp nuts and seeds
• 1 tbsp museli, optional

Method

1. Preheat oven to 200 degrees.
2. Core the apple and place upright on a large piece of foil.
3. Mix 1 tbsp of blueberries, a squeeze of honey and cinnamon in a bowl and push the mixture into the apple.
4. Put a small spoon of coconut oil on top of the mixture.
5. Place lid on top of the apple.
6. Drizzle outside of the apple with another squeeze of honey.
7. Fold up foil to wrap apple in a parcel.
8. Place in the oven for 20-25 minutes.
9. Remove apple from oven and sprinkle with remaining blueberries and top with nuts and seeds or muesli.
10. Serve with Greek yoghurt.

Looking for more recipes for runners suited to your cycle? Try this Oat & Walnut Banana Bread perfect for your pre-menstrual days!

FitrWoman

FitrWoman advocate for an individualised approach to the menstrual cycle, as each person will have their own unique experience and go through their own set of symptoms.

Their goal is to educate people to learn about their own bodies, understand what is happening at different times of their cycle and manage their symptoms in the best way possible.

The FitrWoman app is designed for you to track your cycle and train smarter by providing personalised training and nutritional suggestions tailored to the changing hormone levels throughout your cycle. Download FitrWoman for iPhone and Android.