From Base to Race: Fuel smarter, waste less, and power Wales to No.1
The OYSHO Cardiff Half Marathon has partnered with Wales Recycles (WRAP) as an Event Associate. Matt Pritchard is running for them on race day and he’s shared some tips and recipes to get us all fuelled for race day and help us minimise food waste.
Shwmae, Matt Pritchard here. Autumn’s rolled in, the holidays are behind us, and for me that means one thing: training for the Cardiff Half. Just like I’m racing towards the finish line, I want us all to race Wales up to No.1 in the world for recycling.
Like loads of you, I’m juggling a busy schedule – that’s why I’m always looking for ways to eat smart, save time, and fuel my body right… all while cutting down food waste. Here in Wales, we’re already proud to be second in the world for recycling, which is pretty awesome! But food waste is still holding us back.
A quarter of what’s in the average rubbish bin is food, and most of it could have been eaten. That’s money and nutrition we’re literally throwing away – about £84 a month for the average household of four.
So how do we change that? Simple. We get smarter with our food: Prep it. Flex it. Recycle it.
Prep it. Flex it. Recycle it.
When you’re training for a race, smart meal planning doesn’t just fuel your body – It also saves you time and money. I like to cook up a base dish once, then flex it into different meals during the week to match my training needs.
It keeps things simple, cuts down on waste, and frees up more time when the miles (and daily life) start stacking up. And the bits you can’t eat – like peelings, stalks or stones – go straight into the food caddy to be turned into renewable energy. Just one caddy full can power a typical home for an hour.
Here are three of my go-to recipes that fuel my training and keep food out of the bin.
Veggie Chilli – Base to race fuel
Packed with veggie goodness, this chilli is one of my favourites. I start by frying onion and garlic, then throw in chopped peppers, courgettes, sweetcorn, any other veg I have left in my fridge, tinned tomatoes and beans. A bit of spice, a good simmer, and you’ve got a hearty base that works for days.
On carb-loading days, I’ll serve it with pasta to fuel up before a long run. Later in the week, I’ll spoon it into a dish and top it with mashed sweet potato for a veggie shepherd’s pie – perfect for recovery.
All the inedible peelings and storks go straight into the food caddy. That way, nothing’s wasted.
Mix ’n’ Match Curry – Big flavour, simple fuel
This one’s all about flexibility. I fry onion, garlic and ginger, then stir through curry spices or paste. Next comes my protein -lentils, tofu or for non-veggies chicken is great too – and whatever veg I’ve got knocking about in the fridge. Pumpkin, mushrooms, spinach, beans – It all works. Finish with tinned tomatoes and coconut milk and let it bubble away.
I’ll eat it with rice for a classic dinner, wrap it in a flatbread after a run, or spoon it over a jacket potato when I need quick, comforting fuel. Again, recycle the bits you can’t eat – it all gets turned into renewable energy.
Post-Run Smoothie – Flex it three ways
After a training session, nothing hits the spot like a smoothie. I blend up tired bananas, berries, or any fruit that needs using, with yoghurt or milk and a spoon of oats.
The best bit? You can flex it. Drink it straight, freeze it into lollies, or pour it over granola for a simple, balanced breakfast.
The peels and cores go in the caddy to be recycled into clean energy. That’s fuel for me, and power for Wales.
Join me: Take the Smart Food Challenge
This autumn, I’m teaming up with Wales Recycles to share more recipes and tips to help you fuel smarter, save money, and waste less – whether you’re running the Cardiff Half like me, or just running through a busy week.
Head over to Wales Recycles and take the Smart Food Challenge to discover more ideas and be in with a chance to win a delicious Welsh prize:
Together we can go from Base to Race – and help push Wales to No.1 in the world for recycling.
