Coach Lindsay just made a batch of the Classic Chicken Bone Broth from the Run Fast Eat Slow Cookbook to add to her Winter Arsenal to aid in recovery and boosting the immune system.
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This has become one of my favorite go-to pre-long training run and or race fueling options; especially when there is travel or an early morning departure involved. It takes just a few minutes to prep the night before and all you need to do is grab it from the fridge and a spoon on your way out the door.
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I know fall is in the air when I get a request for this dish. And when it's something you can eat for breakfast, lunch, or dinner it's hard to say 'No.' The potato crust is delicious and so adaptable! It's pictured here as described in the recipe, but you can easily make this vegetarian by subbing sausage for a vegetarian sausage (like Field Roast Italian Sausage) or subbing with vegetables of choice.
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So I used to be afraid of making homemade granola, weird, right?! Essentially it came down to texture. I tested so many recipes that came out more on the soggy than the crunchy side, and making failed recipe after failed recipe is no fun. Then I was gifted this recipe from a strength client a couple years ago, and tweaked it to what you find below.
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These are a great "bite" to have as a snack or before or after a run. I prefer a lighter banana flavor so I don't use too overripe of a banana. The chocolate chips or chopped walnuts are a great add-in (especially if you like a little crunch). Enjoy!
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Getting through the week's last quality workout before the weekend's long run can feel exhausting, exhilarating, give a sense of relief or even celebration. Today felt like a I'm going to need coffee in my smoothie kind of day, so I adapted from Sara Hall's recipe in the most recent Outside magazine, and here's what I did!
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This is my favorite smoothie right now. It tastes and feels like the perfect blend of summer and fall. As below, its Vegan, Gluten Free, and Dairy Free
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The recovery starts as soon as you’re done with your run. The goal is to replenish your depleted glycogen stores and repair damaged muscle fibers. Again, if we are eating a balanced diet of carbohydrate, protein, and healthy fats throughout the day, the less you need to be worried about the makeup of this meal – you’re already doing it!
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A few weeks ago, I published a piece on Pre-Run Nutrition; the next natural step is fine-tuning how you fuel during your run. As with many aspects of fueling, timing plays an important role. When you start to fuel during a run can be dependent on your pre-run meal and the length of your run. I have athletes that fuel from every 20 minutes to every 45 minutes, depending on their physiology, length of race, and the amount consumed at each fueling.
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Homemade Fig Bars
Before I was Gluten Free, Fig Bars used to be a go-to on long runs, when I was wanting food as opposed to a gel or chews. As mentioned in the During Run Nutrition blog, many are able to stomach easily digestible real food better than gels and other endurance fuel on the market…
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One of the questions I'm asked most is how one should fuel around a run - this includes pre-, during and post-run nutrition. The answer is not straightforward and unique based on weight, training intensity, and in some cases dietary restrictions. I have done my best here to provide a general guideline or starting point for fine-tuning what works for you. The amount of food and timing are key to optimal performance for all 3 intake periods (pre- during and post-run).
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Here in the Pacific Northwest we experienced some earlier than normal warm temperatures. Then we had a bit of a cool down, but now summer is here and the higher temps will be back. In addition, many are traveling to train and race in parts of the country where it’s already warm. Practicing your hydration goes hand in hand with practicing your fueling. It is a good time for you to start creating your individual hydration profile.
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