Half & Full Marathon training season has begun and we are so excited to welcome Dena Champion to our team at RISE. Dena is not only a RISE athlete, but also a registered dietitian with over 10 years of experience. She knows her stuff and understands what we do at RISE as athletes. She will be offering one-on-one nutrition consultations for our athletes to help each of us put the puzzle pieces together - exercise and nutrition. Read below for nutrition advice from Dena specifically for our athletes in training. There are two mean recipes included.
FUEL CHECK FOR ENDURANCE ATHLETES
Fueling for a marathon or half marathon requires some thought and planning, but is definitely worth it! It is so important to fuel yourself properly in order to perform and to feel good. The majority of your diet (somewhere around 60% of your Calories) should come from carbohydrates during training season. Carbohydrate rich foods are stored in your muscles as glycogen, which is your fuel for long runs!
While it’s obvious that you need to train your muscles and your lungs for a marathon, you also need to train your gut! Those glycogen stores only last about an hour so it’s important to fuel yourself properly during and after your run! Start experimenting early with what works best for you so that you are well prepared for race day. Generally speaking aim for 20-30 grams of carbohydrate every 20 minutes for long runs. Some ideas are bananas, energy bars, sports gels, jelly beans, dried fruit, part of a peanut butter and jelly sandwich, etc. Don’t forget to hydrate too! After your run, aim for a carbohydrate rich meal with 15-30 grams of protein. The carbs will replenish glycogen stores and the protein will help with muscle repair.
I’m including a smoothie recipe which is great post a long run or any RISE workout. Trust me on the tofu – this smoothie is really yummy! I’m also including a pasta dish I make when I need an extremely quick dinner. It certainly isn’t fancy, but tastes great and is loaded with protein, fiber, and even antioxidants. Still not sold? It takes about 12 minutes start to finish! The final recipe is a yummy burrito bowl that has lots of options for toppings. I make some version of a burrito bowl almost once a week.
RECIPES FROM DENA
Peanut Butter and Jelly Power Smoothie
6 ounces silken tofu
2 T peanut butter
1 small frozen banana (peel a ripe banana and place in a baggie to freeze)
1 cup unsweetened almond milk (or other milk)
½ cup frozen dark cherries
Blend and serve!
Contains approximately 475 Calories/50 grams carbohydrate/25 g protein
Ridiculously Quick Pasta for Athletes
Pow or Banza brand pasta (about 3-4 oz serving for most)
Store bought marinara (avoid added sugar, meats, cheese, or preservatives)
Frozen veggies (broccoli and spinach are my favorites, but any work)
Banza and Pow are high protein pastas made from beans. Cook your pasta according to package directions. During the last 2-3 minutes of cooking throw in your frozen (or fresh veggies). I use about a cup per person. Strain in a colander. Place back in the pot and add your marinara sauce and warm it up. That’s it! Top with parmesan or basil if you want. Feel free to add a couple ounces leftover chicken or other lean meat.
Contains approximately 475 Calories/28 g protein
.5 cup dry brown rice or any rice (buy frozen to save time)
2 tablespoons extra-virgin olive oil
1 cup diced sweet onion
4 medium garlic cloves, minced
3/4 to 1 cup chopped fresh tomatoes
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon dried oregano
1/4 teaspoon cayenne pepper (optional)
1/2 plus 1/8 teaspoon fine sea salt, or to taste
2 1/2 tablespoons tomato paste (optional, but will thicken up your mixture)
1 (14-ounce) can black beans, drained and rinsed OR use about 2 cooked chicken breasts shredded
1/2 cup unpacked cilantro, large stems removed and finely chopped (optional)
For the Avocado-Lime Sauce (optional):
1 large garlic clove
1 large avocado, pitted
1 tablespoon fresh lime juice, plus more to taste
1 tablespoon water
1/4 teaspoon fine sea salt, or to taste
Sliced green onion, for garnish
Sliced grape tomatoes
Fat free plain greek yogurt
Cook rice according to directions. To save time, buy this frozen and heat according to directions.
Meanwhile, prepare the Spicy Black Beans: In a large skillet, add the oil over medium heat. Stir in the onion and garlic, along with a pinch of salt, and sauté for about 5 to 6 minutes, until softened.
Stir in the chopped tomatoes, chili powder, garlic powder, dried oregano, cayenne (if using), and 1/2 teaspoon of salt. Continue sautéing for another 3 to 5 minutes (increasing/reducing heat if necessary), until the tomato softens.
Now stir in the tomato paste and drained and rinsed black beans. Cook for a few more minutes until heated throughout. Taste and add more salt if desired. Stir in the cilantro. You can leave the mixture over low heat until ready to serve or simply turn off the heat and reheat before serving.
For the Avocado-Lime Sauce: Mince the garlic clove in a mini food processor (or use a regular size processor, if necessary). Now add the avocado flesh, lime juice, water, and salt. Process until smooth. Taste and adjust lime juice if desired. This sauce is yummy, but if you don’t have time - just slice some avocados for topping.
When the rice is ready, reheat the bean mixture, if necessary. Divide the rice between 2 bowls. Top each with a couple scoops of the hot black bean mixture, and a large spoonful of both the salsa and the Avocado-Lime Sauce. Garnish with sliced green onion and optional sliced grape tomatoes. Serve immediately
Adapted from ohsheglows.com. Contains: 550 Calories/20 grams protein (depending on the type of rice you use)
RUN STRONG WITH RISE RUN CLUB
May 13, 2019
CHANGE YOUR EXERCISE ROUTINE = BETTER RESULTS + LESS INJURIES