Things are starting to shape up over here in the barn -
Basically, you fuel during the race/ effort to try to keep your blood sugar up and that helps you use glycogen at a slower rate (and therefore preserving it as long as possible). One key about endurance training is that it trains your muscles to store more glycogen and permits longer efforts before bonking.
I like to eat real food when riding/traininig, as opposed to just drinking an appropriate drink mix, but in the end they are doing the same thing in the race setting--just keeping you blood sugar up and giving you a little protein.
The Leadville lottery happened on Sunday night, and I am so happy to say that I got in! Guess my summer plan is shifting, but starting to shape up - sooo looking forward to it. With all this early planning (well, early for me...) I am really itching to get outside for some longer rides. I have been mixing up spinning with running, and then some outdoor rides, but I'm such a chicken in the cold, so I don't last more than an hour or so....unless it's on skiis...buttercup.
Seems there is a trend in the air; a very positive tend, in that people are really starting to pay attention to nutrition in ways they never have before. I am really kinda shooting myself in the foot when I teach people tricks of the trade, because my Personal Chef business gets a little slower as people start doing things for themselves. Couple that with the ever skyrocketing price of food, and gas, and it seems new business is harder to come by. Did you know food prices are set to increase another 15% by summer????? Crap- Must adapt...good thing I became a Nutritionist - now I can just talk about food, and hope that people will fly on their own in the kitchen ;)
To that end, I have had many requests of late for healthy snack ideas. The requests come from so many different types of dietary standpoints, so I thought I could plop down a bunch of recipes, some for everyone, from Veggie to Vegan, Paleo to crunchy granoly, GF, DF, EF, SF, and well, just plain delicious ones...wow, we are a complicated species aren't we??? Starting with basic snacks, further posts will delve into more race/exercise specific fueling.
And so: Food for thought about fueling during exercise/ races, and the reason for trail snax...
There are three main sources of stored sugar our muscles can use for energy: glycogen (which is stored in our muscles), blood sugar, and sugar stored in the liver that can be transferred to blood sugar by our bodies when needed. Glycogen is by far the most important (and most abundant) source of sugar during exercise. Blood sugar and the sugar stored in the liver won't get you very far. Glycogen won't be replenished during a race or hard training session/fun day with friends on the trails...
Basically, you fuel during the race/ effort to try to keep your blood sugar up and that helps you use glycogen at a slower rate (and therefore preserving it as long as possible). One key about endurance training is that it trains your muscles to store more glycogen and permits longer efforts before bonking.
I like to eat real food when riding/traininig, as opposed to just drinking an appropriate drink mix, but in the end they are doing the same thing in the race setting--just keeping you blood sugar up and giving you a little protein.
So, for a start, let's look at some healthy snacks that we can munch on during the day when the hunger strikes. (These are not intended to be pre, or post workout specific, just healthy, so use your best judgement according to the philosophy you follow, as to when you choose to consume them. I suggest a couple snacks a day, to keep your blood sugar levels happy - one mid-AM, one mid- afternoon. I will try to make a note on each for suggested use...from my point of view. (did I cover my arse on that one?? ;)
As a brief intro. to snacking, try these suggestions - key is to include good fats, quality carbs, and proteins in each and every meal and snack. This helps your body to effectively use the fuel you are providing it with - no matter the size...
*raw veggies and hummus - an oldie but a goodie - I like my hummus made with tumeric, cumin, and sesame oil for a boost. Try this recipe...
Spiced Hummus
1 16 oz can of chickpeas or garbanzo beans
1/4 cup liquid from can of chickpeas
3-5 tablespoons lemon juice (depending on taste)
1 1/2 tablespoons tahini
2 cloves garlic, crushed
1 tsp tumeric
1/2 tsp ground cumin
1/2 tsp toasted sesame oil
1/2 teaspoon salt
2 tablespoons olive oil
Process all to desired consistancy...
- try good old raisins and peanuts (GORP) but make them almonds, walnuts, or cashews instead
- go for fresh fruit - apples and pears are best - and add some nuts to balance
- make kale chips! see post in recipe tag section...
- in a hurry? try a Larabar, Bumblebar, Organic Bar, Hammer Bar, or Vega Vibrance Bar - all better choices
- think of a cup of soup - often low cal and full of antioxidents - go for veggie or lentil/bean
- cold meat and avocado in a collard leaf is fast and satisfying - like a burrito...add salsa
- unsweetened applesauce and whey protein (or other) is sooo sweet! add a nut or two, some cinnamon, chia seeds, and you are good to go
- plain yogurt or kefir and cinnamon, with a little stevia fills the gap nicely
- apples and almond butter - awesome
- celery and raw cheddar - wicked - as is celery and nut butter - try it!
- any other suggestions? Post 'em here!
Just be sure that you don't over do it with snacks - 150-300 calories should be more than enough for most folks...
There are lots of muffin/ cookie recipes that are great to make, freeze, and have on hand for emergencies - I even make GF power pancakes and freeze them to toast up and spread with almond butter when in a pich for a quick breakfast. One of my favs...
Power Pancakes
3 Organic Eggs
1/2 Cup Buttermilk (or almond milk)
2 Scoops Hemp protein
1/2 Cup Oatmeal or kamut flakes
4 Tbsp Oat bran or tigernuts
2 Tbsp Flax Seed (I recommend milled flax seed for best nutrient absorption)
2 Tbsp chia seeds
1 tsp baking powder
1/2 tsp ground cinnamon
5 – 10 drops stevia extract
1/2 tsp Vanilla Extract
Heat your favorite pancake pan/griddle with coconut oil. Ladle 1/3 Cup of mixture for each pancake and heat until golden brown on both sides. ** you can add chopped apple, pear, nuts, berries, or dried fruits as desired if you need more excitement...
For sweet lovers - while not really an everyday snack, I was craving something sweet the other day, so I came up with these. Feeling guilty afterwards (though they really are a healthier version of a treat) I ended up taking them to my Tues. PM spin - good post Power Interval snax :) They are whole grain, made with coconut sap for sweetener, and contain the ever popular chia seed and coconut oil...
Chia Chocolate Chip Crispies (like a lace cookie...working on the name...)
1/4 cup coconut oil - softened
1/2 cup butter - room temp - or all coconut oil, or use earthbalance if vegan
1 cup coconut sweetener (awesome - google it!)
1 egg - or equivalent if vegan
1 tsp vanilla
*cream the above together in a bowl or processor
1 1/2 cup whole spelt flour - or your GF blend
1/2 cup tigernuts flour
2 Tb. chia seeds
1/2 tsp. baking soda
1/2 tsp baking powder
1/4 tsp sea salt
*add and process to blend
3/4 cup dairy free organic chocolate chips - mini if poss. - or goji berries - or...be creative!
Use a small ice cream scoop or 2 tsp. measure, and drop onto a parchment lined cookie sheet, leaving at least 2 inches between each. Bake at 375F for 7 mins. Let cool at least 10 mins. if you can! Yummm.
***I am going to keep adding to this list, but it is late, for me, and I have been out riding the frozen trails of Hilton Falls (sa-weet!) so must take a hot bath and go to bed...zzzzzzzz...more latah :)
Tomorrow - my favorite muffins, quick "bread", and who knows what else!
Comments
And thanks for the yummy recipes.