Written on April 17, 2014 at 9:51 am , by FITNESS Intern
Written by Jordan Clifford, editorial intern
Springtime, sunshine and sweaty success—could there be a better combination? We just wrapped up our own 13.1 miles this past weekend with the More/FITNESS Women’s Half-Marathon (thank you to everyone who came out!) and our tired legs confirm that race season has begun. That’s why we turned to nutritionist Heather Bauer, R.D., founder of Bestowed.com and coach of Team Stonyfield, to ensure we’re making the most of our miles. I mean, the iconic Boston Marathon is on Monday, after all. Get ready to push your pace with Bauer’s top training and race-day fueling tips:
Fuel your fire: Look for snacks that have whole ingredients, no GMOs, no antibiotics and no growth hormones, suggests Bauer. “Eating clean, organic food just guarantees that your body is going to get the best possible food and power to get through that race.”
Power up with protein: “Most runners know about carbs, but I think protein gets downgraded,” says Bauer. That’s because after a long run, the muscle-building grub aids in recovery time and makes you stronger for tomorrow’s training. Check out her protein-packed recipe below.
Pick the right carbs: Carb-loading is a no-go for Bauer. Instead, she suggests taking in more modified carbohydrates to prevent that dreadful bloated and heavy feeling that comes along with gorging. “It’s about picking more low-glycemic options,” says Bauer. Stock up on whole-grains, fruits and veggies instead of a massive plate of pasta the night before your race.
Watch your weight: “There are people who experience between a five- and eight-pound surge of weight when they are training [for a marathon] because they overcompensate on calories due to how hungry they are,” explains Bauer. Control is key, so stick to “snacks that have a clear start and end.” Instead of reaching for that family-sized pack of pretzels, grab a bar with less than 180 calories or an apple with a single-serving packet of almond butter. “Being a healthy, lean weight on race day is really beneficial to getting through 26 miles,” says Bauer. “Having an extra 10 pounds is like carrying a backpack!”
Photo courtesy of Stonyfield
Looking for a delish power meal? Try Bauer’s buckwheat crepe recipe with a whopping 26.2 grams (one for every mile!) of protein:
Buckwheat Blintzes with Greek Yogurt Ricotta Filling and Mixed Berries
Serves: 2, 3 blintzes each
Buckwheat Yogurt Crepes:
1/2 cup Plain Stonyfield Greek Yogurt
3 plus 1 egg white large eggs
1 tablespoon honey
1/8 teaspoon fine sea salt
1/3 cup buckwheat flour
2 tablespoons gluten-free oat flour
Nonfat cooking spray
1 cup of mixed berries, maple syrup (optional)
Yogurt & Cheese filling:
1/2 cup Plain Stonyfield Greek Yogurt
1/2 cup fat-free ricotta cheese
1 tablespoons sugar
Pinch of fine sea salt
In a medium bowl, stir together the yogurt, cheese, sugar, egg yolk and salt. Set aside. In a blender, combine the yogurt, eggs, honey, salt and flours. Mix on low to combine, scraping down the sides of the blender. With the motor running, blend in the melted butter. Heat an 8″ pan over a medium flame and mist with cooking spray. Pour 1/4 cup of the batter into the pan, tilting and swirling the pan to coat it evenly with a thin layer of batter. Cook the crepe for about 30-45 seconds, until the middle of the crepe appears to be set. Use a thin, metal spatula or butter knife to ease the edges of the crepe up off the pan, then slide the crepe onto a plate, cooked side down. Repeat with remaining batter and filling.
Place 2-3 tablespoons of the filling on the lower third of each crepe. Fold the bottom up over the cheese, then fold the sides in so that they just touch. Roll from the filled end upwards, like a burrito. When the blintzes have all been filled, spray the pan again with cooking spray. Fry the blintzes seam side down over medium-low heat until they are golden on the bottom, about 1 minute, and then flip and brown on the second side, another minute. Serve the warm blintzes with fresh berries and maple syrup on the side.
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