Wednesday Workout Tip: 4 Fully Loaded Meals

Happy Hump Day! I haven’t said that in a while 🙂

How’s everybody’s day going? Mine is going ok, just 3 more hours and then I am off to KB and then shopping for a new running outfit for my half this weekend and the Ragnar Relay!

Mid-Morning Snack

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Tried a new yogurt from F&E. It was ok but then I looked at the ingredients and couldn’t pronounce half of them, plus it was filled with high fructose corn-syrup. Needless to say I was hungry an hour later. 

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I made a chunky chickpea sammie. I layered my Bagel Thin with goat cheese and then topped it with spinach, tomato, and…

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avocado of course!

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One not so ripe pear, it was edible :) 

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BBQ Pop Chips

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Wednesday Workout Tip: 4 Fully Loaded Meals

I loved the article below, I just had to share it with you! I am always looking at ways to fuel my body before, during, and after a race.

Runner’s World
By Kelly Bastone

Pre-Workout Breakfast

MEAL: Oatmeal with milk and a sprinkle of brown sugar
MAKEOVER: Oatmeal with almonds, strawberries, and low-fat yogurt
NUTRITION BOOST: "Oatmeal is a good option for runners," says Moore, because its whole-grain carbs are rich in B vitamins, which help convert proteins and sugars into energy. A recent study also showed that B vitamins may help build and repair muscle and red blood cells. Substitute low-fat or fat-free yogurt for milk: Cup for cup, yogurt delivers more protein, potassium, and calcium.

Skip the brown sugar and sweeten your oatmeal with fresh or frozen strawberries, which are high in vitamin C and will boost calcium absorption from the yogurt. Add crunch with almonds, a good source of vitamin E and monounsaturated fats.

Post-Workout Lunch

MEAL: Turkey sandwich on a baguette with lettuce and light mayo
MAKEOVER: Whole-grain wrap with turkey, spinach, tomato, and pesto
NUTRITION BOOST: Whole-grain breads contain more fiber and B vitamins than white varieties — even crusty baguettes. Instead of sliced bread, choose a wrap, which makes it easier to fold in more vitamin A and K-rich spinach. Eaten with tomato and turkey, spinach completes a trio of B vitamins that’s been shown to help build red blood cells and protect against heart disease.

Pesto, made with olive oil, basil, and pine nuts, adds a healthy serving of monounsaturated and polyunsaturated fats. A recent study showed that when eaten with vegetables, these fats improve the absorption of beta-carotene (found in spinach) and other nutrients.

Carbo-Loading Dinner

MEAL: Whole-wheat pasta with marinara sauce
MAKEOVER: Whole-wheat pasta with marinara sauce, white beans, broccoli, and grilled chicken
NUTRITION BOOST: Pasta and beans is a traditional Italian pairing that delivers far more fiber, protein, iron, and calcium than noodles alone. "Anywhere you can add beans, go for it," says Magee, because they’re relatively low in calories but pack a big nutritional punch. Chicken offers additional protein to fuel recovery; plus, it helps the body use the iron contained in beans. "Meat, poultry, and fish act as absorption enhancers to make the iron in beans more available," says Moore.

Broccoli adds lots of calcium, vitamins A and C, and high amounts of sulforaphane, which has cancer-fighting and anti-inflammatory properties. "That’s great news for runners, who put extra demands on their knees," says Magee. (To get more sulforaphane, sprinkle broccoli sprouts, which look similar to alfalfa sprouts, into your sauce.)

Post-Race Celebration Dinner

MEAL: Ribeye steak, salad with fat-free dressing, and diet soda
MAKEOVER: Top sirloin steak with capers; mixed greens with carrots, sunflower seeds, and vinaigrette; red wine
NUTRITION BOOST: A recent study showed that antioxidants found in capers may help prevent cell damage that results from digesting meat—damage linked with a higher risk of cancer. Choose round or sirloin cuts, which are lean but still high in iron. Use an olive-oil vinaigrette on your salad to improve the absorption of nutrients in carrots and greens.

Sunflower seeds are high in vitamin E, an antioxidant that’s valuable for runners because it protects cells from oxidative stress. Red wine may boost the antioxidant effects of vitamin E and may inhibit the growth of certain cancers.

I never thought about having steak after a race! I always go for chicken. Maybe I ll try it at my next marathon and see how well it helps me recover 🙂

Question: What is your go to meal after you workout?

I normally have a mix if protein, carbs, and good fats. On Monday nights after KB I always make a protein shake with: whey protein, almond milk, 1 banana, and ice. After a long run I always make sure to have my Recoverite!


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