Before training runs or workouts (incorporate carbohydrates, healthy fats and protein)
- banana + peanut butter
- oatmeal + raisins + nuts + soymilk
- whole-wheat toast + almond butter + sliced strawberries
- yogurt with slightly thawed frozen blackberries and raspberries
During training runs that last more than 90 minutes (focus on carbohydrates)
- raisins, apricots and other dried fruit (nature’s candy)
- freeze-dried fruit
- sliced oranges and apples (along any marathon course, you will find spectators handing out orange slices – a refreshing energy replenisher)
After training runs (incorporate whole grains carbohydrates, healthy fats and protein)
- smoothie (low-fat yogurt + frozen fruit + soymilk)
- celery + light cream cheese
- baby carrots + celery + hummus
- sliced apples + reduced-fat cheddar
- apples + light yogurt
- whole wheat bread + avocado + turkey + veggies
- your favorite pasta dish (see below for a fabulous springtime recipe)
My favorite post-workout salad, enjoy!
|Asparagus and Artichoke Pasta Salad|
|1. Cook pasta according to directions on package, omitting any salt or fat. Add asparagus 2 minutes before pasta is done. Immediately drain pasta and asparagus mixture in a colander and run under cold water until cooled. Drain well.
2. In medium bowl combine artichoke hearts, red pepper, red onion and olives. Add drained pasta mixture. In another bowl mix together balsamic vinegar, canola oil, garlic, basil, salt and pepper. Mix well. Pour dressing over pasta mixture and toss gently, yet thoroughly to coat. Serve immediately or cover with plastic wrap and refrigerate up to 8 hours in advance for peak flavors and texture.
|Yield: 10 servings.|
|Information reprinted with permission from www.canolainfo.org|