Most runners rely chiefly on carbohydrates to fuel their extended training sessions. Stored in our muscles and liver as glycogen, levels may become depleted after running for 90 minutes or more. In order to optimize your performance, carbohydrate reserves need to be replenished before your next hard workout.
There is only so much bread and pasta one can eat, so to ensure you are getting all the nutrients you need and to avoid flavour fatigue, it’s important to shake up the menu now and then.
Incorporating new flavours and different sources of carbohydrates such as braised lentils, spiced chickpeas and zesty new potatoes will keep your meal plan appetizing, as well as nourishing. Lentils and chickpeas are exceptional options for athletes as they are a rich source of slow-release carbohydrates and contain protein, iron and magnesium. Iron is integral in transporting oxygen from the lungs to every hard-working cell in the body.
Magnesium optimizes the flow of blood by relaxing our arteries and veins.
Without adequate iron and magnesium, stamina falls.
Just as peanut butter and jelly go together, runners cannot have carbohydrates without protein. Eating a source of protein after exercise will enhance muscle recovery, stimulate muscle synthesis and facilitate your muscles’ adaptive response to exercise and training.
Ideal Runner’s Snack
Incorporate new flavours and restorative nutrients with this tasty post-run recipe.