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Running for Food

Running for Food


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This year, the ING New York City Marathon has selected City Harvest as their charity partner for a run across the boroughs on Nov. 3, 2013. In hopes of raising $50,000 for hungry New Yorkers, the City Harvest team has already gotten to work on training and recruiting team members for the big day, and they aren’t cutting any corners.

The charity called on Brooklyn Nets’ strength and conditioning coach Dr. Jeremy Bettle to give a few one time pointers on developing a workout and diet routine to get ready for the race.

"The biggest mistake I see is people just lacing up their shoes and just running," shared Dr. Bettle. "You need to do everything you can to prevent injuries during long-distance running."

Giving yourself enough time to get ready for the race is crucial, but it isn’t the only thing you can do to make sure you are ready. Dr. Bettle has three tips he swears by when it comes to training for such a taxing feat for the body:

Outfit Yourself

To make it to the finish line, you have to have the right gear. Something as small as wearing the wrong shoes can cause injuries that will last a lifetime. Bettle suggests getting and training in the most comfortable running shoes you can find so you can build up your endurance and feel familiar on the day of the race.

Get Strong

When it comes to running, speed isn’t the only crucial skill you need. Bettle suggests you start strength training as far out as possible. In addition to cardio, you should be working weight training into your workout circuits for proper body alignment and safety during your race.

Fuel Up

Without a good diet, all of your training will be for naught. Two days before the race especially, Dr. Bettle says runners should be keeping well hydrated and resting. You should be looking for meals that are high-carb and high-protein, like lean meats, whole wheat, and tons of vegetables.

Fueling up with the right foods is something we are definitely interested in, and to help us make the right decisions, we called on two chefs close to the cause. New York City chefs Marc Murphy, chef and owner of Benchmarc Restaurants (Landmarc and Ditch Plains), and Ivy Stark, executive chef of Dos Caminos, are among those training to prepare for the big race and shared with us some great recipes they plan on making while training.

Click here for the Israeli Couscous Recipe


21 Stupid-Easy Energy Bite Recipes For Running Fuel

During my stay at Wellfit Malibu, I probably heard the words “energy ball” every 10 minutes thanks to the hilarious Lee and Davida who were indeed starving on the low calorie menu.

I of course then snuck in to their rooms and begged for said energy balls! One bite and I realized that I must once again attempt these delicious, whole food snacks.

BUT my first attempts have turned out to look more like blobs than balls.

Apparently there are a few tips:

  • After mixing put it in the fridge before creating the balls
  • Make sure you’ve mixed HARD so everything is coated
  • If not binding you may need a bit more of the maple syrup or nut butter

So with their tips in mind, I went looking for some energy bite recipes to spark my kitchen creations and I just had to share what I came across because these recipes for runners are a must! They make for fantastic homemade energy bars during runs, pre-run snacks or post run refueling when you need those carbs!

Each of these come from recipe creators who have experience in the ball area and I KNOW are trust worthy for creating things they’ve actually tested and tasted multiple times!

Not sure the best way to sweetener your bites to keep them healthier! I’ve got a guide for you! Homemade energy balls are a fantastic way to keep the sugar down and your wallet happy.

I consider this the ultimate round up of the best energy bars for runners because you can control the ingredients, the protein, the sugar and the amount you eat.


Question 1:

How far or how long can I run without refuelling?

For training runs under 1 hour, there is no need to refuel on the move, as long as you have eaten enough to keep your energy up before setting out.

The focus should always be on fuelling properly before your run, instead of reaching for carbohydrates during. This will come down to the goal for your run. For lighter, lower-intensity training sessions where the goal is to improve your fitness, there is often no need to take on extra carbohydrate during your run. Your body will have sufficient energy from fat and carbohydrate stores.

For harder runs over 1 hour in duration, consuming small amounts of high-GI carbohydrates can help to maintain performance. But remember, this will depend on the goal for your training. If you are ‘training low’ and trying to adapt to using fat as fuel for training, you should reduce your carb intake during training.

For a race, carbohydrate-rich food and drinks can be an important tool to maintain intensity. Remember, the higher the intensity, the more carbohydrate you’ll need.

Consuming carbohydrates during a run should be practiced in the final eight weeks of training for a marathon, to ‘train the gut’ and find out what works best for you.

Easily absorbed carbohydrates also provide important fuel for the brain, which allows the body to keep working harder, especially when muscles begin to tire. Interestingly, research has indicated that using a carbohydrate sports drink as a mouth rinse may help to activate the brain, which could be a useful technique later in the race if you struggle to take on fluids.


22 Paleo Recipes for Your Favorite Comfort Foods

Savory Comfort Foods:

Paleo Breakfast Casserole via Paleo Running Momma

Buffalo Chicken Stuffed Sweet Potatoes via The Real Food Dietitians

Easy Paleo Shepherd’s Pie via NoshtasticRoasted Butternut Bacon & Apple Hash via Paleo Running Momma

Sweet Comfort Foods:

Chocolate Glazed Chocolate Donuts via 24 Carrot Kitchen

Paleo and Vegan Vanilla Ice Cream via Joy Food SunshinePaleo Blueberry Pancakes via Real Simple Real GoodMocha Almond Fudge via Paleo Running MommaPaleo Blueberry Protein Waffles via Food Faith FitnessPaleo Edible Cookie Dough via Wicked SpatulaPaleo & Vegan Strawberry Coconut Milkshake via Beaming BakerPerfect Paleo Chocolate Chip Cookies via Texanerin BakingBanana Blueberry Breakfast Bread via Paleo Running Momma


3. Peanut butter

We are talking about pure peanut butter without any additives like sugar, salt or oil. It’s a good source of vitamin E, which is probably the most effective antioxidant among the vitamins. While it is true that peanuts contain a lot of fat (making them anything but low calorie), it mainly consists of monounsaturated and polyunsaturated fatty acids. These can help lower cholesterol levels in your blood. (2) Plus, they are important for strengthening your immune system, speeding up your post-run recovery and preventing injuries. Peanut butter also contains a good deal of protein and thus helps your muscles grow, making it an important part of a runner’s diet . Try putting peanut butter on whole grain toast with banana slices – it tastes amazing! It is also good for a snack with a few slices of apple


Blueberry Almond Breakfast Cookies

Blueberries and banana naturally sweeten these gluten-free cookies, making them a great no-sugar-added breakfast base. We like these with Greek yogurt, which is probiotic- and protein-packed and a creamy complement to any baked good.

  • 1 banana, mashed
  • 1 large egg
  • 2 Tbsp. ground flaxseed
  • ½ cup almond flour
  • 1 tsp. pure vanilla extract
  • ¼ tsp ground cinnamon
  • Pinch sea salt
  • ¼ cup blueberries
  • 2 Tbsp. slivered almonds
  1. Preheat oven to 350°F. Whisk together banana, egg, flaxseed, almond flour, vanilla, cinnamon, and salt. Fold in blueberries. Spoon onto a parchment-lined baking sheet using a 2-tablespoon measure per cookie, making 6 cookies. Sprinkle with almonds. Bake for 13 to 15 minutes, until puffed up and resembling a muffin top.

If you know me, you know that my absolute favorite ice cream flavor has always been, and will always be, mint chocolate chip. The refreshing mint taste, paired with decadent chocolate brings me back to my childhood summers on the beach….And I’ll take that memory any time, any where!Recently my friend David Perry asked if…


What to eat when running a marathon

You've got the gear, trained in the plummeting temperatures of winter - now don't forget one last crucial part of your training plan: nutrition.

A good diet filled with the right nutrients is an essential part of any exercise routine, but it’s especially important for endurance events like marathons or triathlons. Follow our tips to make sure you bound over that finish line…

The C factor – carbohydrate

‘Hitting the wall’ or ‘bonking’ is every distance runner’s fear. It might sound like an old wives’ tale, but it’s a phenomenon that can happen to anyone, no matter how much training you’ve done. It occurs when the body’s carbohydrate fuel tank – the body’s preferred energy source during high intensity activity that is stored in the muscles and liver as glycogen – gets low and the brain and muscles show signs of fatigue. If you hit the wall during a marathon you’ll know about it, every step feels like wading through treacle. You can avoid the dreaded wall by ‘carb loading’ before and during a run to maximise your energy stores, which means stocking up on lots of carbohydrate-rich pasta, potatoes, and certain fruits and vegetables.

The power of protein

Protein helps to rebuild muscle, so is particularly important after a long run to repair damaged tissue and stimulate the development of new tissue. Good protein foods to eat after a run include milk, cheese and yoghurt, white meats and eggs.

Be prepared

You need a different balance of nutrients at each stage of your training plan. With a few weeks to go, now’s the time to try out foods and recipes to make sure they work for you.

A few weeks before

Before long runs

A few hours before any long run, eat a meal high in low GI carbohydrates, moderate in protein and low in fat to give your body all the nutrients it needs for the next few hours. Porridge with fruits, a chicken sandwich and fruit or a bagel and peanut butter are good options.

During long runs

It’s important to replenish your carbohydrate stores during runs of 90 minutes or more. The body can only store around 2,000 kcals of glycogen and after a few hours of running, your fuel tank warning light will flicker on unless you frequently top up your carb stores. High GI carbohydrate foods are best during a run as they release energy quickly. Choose specially designed sport gels and isotonic drinks, or try bananas, oranges, honey, dried fruit or gummy sweets such as jelly beans. Fuel every 45-60 minutes during a long run, with around 30-60 grams of carbohydrate (120-140 calories) per hour (e.g. a large banana, white bread honey sandwich or energy gels), and don’t forget to stay hydrated with plenty of fluids and electrolytes.

After long runs

Looking for some inspiration? Get recipes and training tips from our marathon meal plans.

Will you be racing in a marathon this year? Tell us your top tips for training and how you’re getting on below.

Katie Hiscock is a fitness writer with diplomas in personal training and sports massage therapy. With an interest in sports nutrition, antenatal exercise and injury prevention, she works as a therapist for Brighton & Hove Albion.


30 Real Food Gluten Free Recipes to Fuel Your Next Run or Workout

Warmer weather, longer days, and a calendar FULL or sporting events, races, new training programs, outdoor activities, and more! Phew, SPRING has SPRUNG and so has our activity levels. That being said, many of us (kids and adults) are gearing up for a new season of fitness goals. Whether it be running a marathon (hello BOSTON is next week), triathlon, a team sport, or just a new workout routine, WE ALL NEED FUEL! And REAL FOOD gluten free fuel is the best kind to keep our bodies nourished and energized.

Runners and all active folk out there need to be properly fueled in order to maintain endurance and perform well. It can be tough to get all the right nutrients and calories you need from processed or pre packaged food. In fact, some of the ingredients in those packaged foods we can’t even pronounce. ACK!

Well have no fear because I have a solution for you today! Real Food, Real Fuel, Real SIMPLE! Oh and GLUTEN FREE! 30 gluten free recipes that are made with real food ingredients and packed with healthy nutrients, natural sugars, gluten free carbs, and quality ingredients! Perfect snacks for pre run/workout, during long runs, or even post run/workout!

Let’s get started, shall we? I have a feeling you’re gonna like these bites, bars, granola, and more!


  • Author: Deryn
  • Prep Time: 15 mins
  • Cook Time: 30 mins
  • Total Time: 45 minutes
  • Yield: 4 1 x
  • Category: Main Dish
  • Cuisine: American
  • Diet: Vegan

Try these fresh and flavourful roasted cauliflower bowls with rice, black beans, salsa, red onion, avocado and cilantro for a healthy and delicious plant-based meal.

Ingredients

For the Roasted Cauliflower

  • 1 large head of cauliflower, stem and leaves removed
  • 1 tbsp olive oil
  • 1 tsp chili powder
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/4 tsp cayenne pepper.

For the Burrito Bowls

  • 2 &ndash 3 cups cooked rice or ( 1/2 to 3/4 cup cooked rice per bowl depending on nutritional needs)
  • 19 oz can black beans, drained and rinsed ( 2 cups )
  • 1/2 cup packed, finely chopped fresh cilantro ( 12 g )
  • 1 cup corn ( 170 g )
  • 1 cup diced red onion ( 150 g )
  • 1 cup salsa ( 260 g )
  • 1 avocado, diced
  • fresh lime, for serving

Instructions

  1. Preheat the oven to 425 F.
  2. Remove the thick stem and leaves from the head of cauliflower and chop it into florets. Prepare a baking tray with parchment paper (optional) and add the cauliflower to the tray. Drizzle with the oil and sprinkle with all the spices. Use your hands to mix until all the florets are coated
  3. Roast the cauliflower in the oven for 30-40 minutes until tender and browned.
  4. While the cauliflower is cooking, start cooking your rice according to the package instructions. This will vary depending on the type of rice you use.
  5. While the rice and cauliflower are cooking, prepare the bowl ingredients. Dice the red onion, get the salsa, lime and corn ready, drain and rinse the black beans and prepare the avocado.
  6. Once the rice is ready, divide it between 4 bowls or containers.
  7. Divide the the cauliflower, onion, black beans, corn and cilantro between each serving.
  8. Finish each bowl with salsa and avocado (suggested to leave avocado off until serving if making for meal prep) and serve with a wedge of fresh lime.

Notes

Bowl ingredients don&rsquot need to be exact. For each serving, I recommend roughly 3/4 cup rice, 1/4 cup each onion, cilantro, salsa and corn and 1/4 to 1/2 of an avocado.

Storing: Bowls can be stored in a sealed container in the fridge for up to 4 days. Enjoy cold or reheat in the microwave until heated to your preference. Suggested to leave the avocado off until serving if you plan to reheat the bowls.


Watch the video: The 27 Best Recovery Foods for Runners