Both my kids were crying- wondering why I was all muddy- I found it funny and wasn’t paying attention when the hubs took the picture.
So I have been “training” for a race called the “dirty dash” and I only had 14 days! It’s a 10k on a muddy track with “obstacles”. I was freaking myself out about it. I figured I better get the most of of it, so I looked up the best foods for runners also. I’m sure to a lot of you “runners” this is no big deal but I figured I didn’t want to burn myself out the first few days:)
It was a blast!
Here are some great foods for you whether you’re a runner or not!
Blueberries– show the most antioxidants out of all the fruits. Antioxidants help keep your immune system strong and reduce muscle-tissue damage from exercise.
Turkey Breast. Mmmm! Turkey is free of saturated fat, and has tons of iron- which helps deliver oxygen to the muscles. Making your own lunch meat will help control the sodium levels. Just bake some turkey breasts, slice them thinly and add it to your sandwiches.
Almond Butter. Is great because it has more calcium and magnesium (than peanut butter). It is also lower in saturated fat than peanut butter, and has 3 more times Vitamin E. Spread it on a bagel or an apple and you’re good to go!
Kale. Kale looks like collard greens or swiss chard, but it packs a punch when it comes to vitamin c, and immune boosting vitamins a and k. Vitamin K is essential for runners’ bones and also ensures that blood clots properly.
Goat’s milk. Goat’s milk and cow’s milk both have the same amount of essential amino acids that repair and build muscle, but goat’s milk contains a larger percentage of omega-3 fats, calcium and magnesium. If you can’t stomach drinking it out of a glass, try putting in in smoothies, baking and goat’s cheese.
Rye bread. According to a study in Sweden, researchers found that participants who ate rye bread at breakfast, were less hungry later in the day than those who ate wheat bread. They found it due to rye’s high fiber count. It has more fiber than wheat bread!
Quinoa. Pronounced keen-wah, contains the most protein of any grain, it’s high in fiber, easy to digest and gluten free. It takes on the taste of whatever is with it- I eat it at breakfast with berries, bananas, nuts and milk. I made a yummy Mediterranean salad with it also. (See below:)
Salmon. Packed with protein, omega-3 fats, high in vitamin D and calcium. Add it to soups, swap it for tuna or toss it with pasta.
Mediterranean Salad with Quinoa.
Here are your ingredients:
Quinoa, Olive Oil, lemon juice, red onion, feta cheese, cucumber, tomatoes and Cavender’s Greek Seasoning.
Cook Quinoa according to package directions- make extra to have on hand for breakfast!
Cut up your veggies. Throw them in with the Quinoa, and add some Greek Seasoning and feta cheese.
Add some lemon juice…..
And olive oil.
Mix together and enjoy!
Kale “Chips”
I know I know, sounds a little weird, but they are a great salty snack when you are in the mood.
Your ingredients are….. kale, olive oil and sea salt.
Wash the kale, in a bowl toss the kale, olive oil and sea salt. Spread out on a baking sheet and bake at 325 for 12-14 minutes, or until crispy.
and there you have a great “runners” meal!
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