Category: Meals

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Autumn Spice Granola

There is pretty much nothing I like more than a breakfast of greek yogurt, fresh fruit (apple season, hooray!), cinnamon and granola. The problem is whenever I go to the grocery store to try and pick up a bag I can never bring myself to buy one–not because they’re too expensive (though they often are) but because they’re almost all loaded with sugar and/or something the label calls “other carbohydrates,” whatever that means. Call me crazy but I like to know exactly what’s in my food.

Whenever I can, I like to pick up Greenheart Granola or Ahimsa Foods raw granola from my local farmers’ market, but I’ve found it’s most cost-effective to make a big batch of my own.

Last fall, I made a Pumpkin Spice Granola that was super yummy. This time around, I thought I’d give sweet potato a try. I mean, I love it just about every other way–made into a burger, spread on a pizza crust instead of tomato sauce, as a creamy soup, and the list goes on and on!

Sweet Potato Spice Granola_MOARfit by Amy Rizzotto

Sweet potatoes, like all orange veggies, contain alpha carotene, which protects against cancer, and beta carotene, which the body converts into vitamin A and helps prevent age-related macular degeneration. Almost all orange whole fruits and veggies may also have an anti-inflammatory effect, which is great news for all my runners and high-intesity athletes out there whose fitness takes a toll on their joints.

Sweet Potato Spice Granola_MOARfit by Amy Rizzotto

Give it a go! This recipe is pretty easy to make–you just need to hang around since you leave the oven cooking for a while–and economical.

Autumn Spice Granola

What You’ll Need:
-5 cups gluten-free rolled oats
-1 cup raw sunflower seeds
-1/2 cup coconut oil or butter (or combo), melted
-3/4 cup (or half a 15 ounce can) sweet potato puree
-3/4 cup maple syrup or honey
-1 tsp vanilla extract or 1 vanilla bean scraped
-2 tsp  ground cinnamon
-1/2 tsp ground nutmeg
-1/2 tsp ground ginger
-1/4 tsp ground cloves
-Optional: 1 cup dried fruit, 1/2 cup shredded unsweetened coconut and/or 1/2 cup cacao nibs

How to Make It:
1. Preheat the oven to 325°F
2. In a large bowl, mix together the oats, raw sunflower seeds, cinnamon, ginger, nutmeg, and cloves.
3. In a blender, blend together the coconut oil/butter, sweet potato puree, maple syrup, and vanilla until smooth.
4. Pour blender mixture over your dry ingredients and stir until evenly coated
5. Spread the mixture on a lipped baking sheet, pressing it down to evenly cover all the way to the edges.
6. Bake for 1 hour, gently turning the granola with a spatula halfway through. Flip in sections so that you’re sure to keep some tasty clumps. Also make sure you move some of the granola from the edges to the middle and from the middle to the edges about halfway through cooking so that it cooks evenly.
7. After an hour, turn the oven down to 300°F and cook another 15 -25 minutes. You’ll know it is done when it is dry to the touch and piece left to cool on the counter turns crispy. Remove from the oven and let it cool.
If you’re adding dried fruit, coconut or cacao nibs, stir them in while the mix is still cooling.

Store in an air-tight container for up to 2 weeks.
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Kale Salad with Honey-Chipotle Dressing

In honor of National Kale Day, not only did I have kale in my smoothie this morning but I thought I’d share my favorite kale salad recipe (originally posted back in January). Some may think it’s like putting lipstick on a pig, but I think the right dressing makes raw kale salad palatable for anybody and everybody.The Honey-Chipotle Dressing I created for this kale salad is sweet, smoky goodness. Bonus, it is even better the next day so you can plan to take any left-overs (if there are any!) to work.

Kale, as you may have learned from my Kale Caesar Salad, Honey-Ginger Kale with Carrots, and Sweet Sesame Raw Kale Salad posts, is a supergreen and an excellent source of vitamins A and K, calcium, and disease-fighting antioxidants. If you’ve never made a raw kale salad, fall–when you can get this dark, leafy green in abundance from your local farmers’ market–is the time to give it a try. It’s easy, delicious, affordable and will help fortify your immune system against seasonal sicknesses like the cold and flu.

Kale Salad with Honey-Chipotle Dressing

Best Kale Salad

What You’ll Need:

(for the dressing)

  • 2 large garlic cloves
  • 1 Chili in Adobo sauce
  • Juice from 1 lemon
  • 2 Tbs apple cider vinegar
  • 1/2 cup olive oil
  • 1 tsp cumin
  • 2 Tbs honey
  • 1/4 tsp sea salt
  • 1/4 tsp pepper

(for the salad)

  • 2 bunches (or about 6-8 cups chopped) kale
  • 3/4 cup dried tart cherries
  • 1/2 cup toasted slivered almonds

Directions:

  1. Mix all salad dressing ingredients together in your blender.
  2. Chop, wash and dry your kale–removing any of the really thick, woody stems. Add it to a large mixing bowl.
  3. Pour dressing over kale and massage into the leaves for a minute, or until well coated.
  4. Cover and let it refrigerate for at least 3-4 hours before you plan to eat (like I said, it is great the next day!)
  5. When you’re ready to serve, remove it from the refrigerator and add your cranberries and almonds (goat cheese would also go well if you’re so inclined).
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Plum, Kale and Feta Salad

To me, a grilled or sautéed fruit salad with fresh, dark leafy greens and local, melt-in-your mouth cheese is a birthday gift all in itself–hopefully my friend Jeanine agreed because that’s what she got for her big day this year.

Technically I flambéed the fruit instead of sautéeing, but that was a fun, scary and somewhat over-my-head cooking technique that I might not recommend to my broader audience.

It all started when I received some gorgeous prune plums in my from the farmer basket last week…

And then, I saw my butter sitting, bored, out on the counter (where it should be, in my opinion, much of the time) and my vermouth coyly eyeing me up from across the bar. Just like that, an idea was born – (cooked) Plum, Kale and Feta Salad! I love how culinary creativity works. You look around at what you have and you see if maybe, just maybe, those ingredients could be combined to form something truly delicious.

I knew right away what I would do with the plums – a little butter and sweet alcohol go a long way with these guys – but I new I’d have to balance out the sweetness with some bitter, creamy and salty notes. In comes the dino kale, which I find a bit more tasty but still as nutritious as curly kale; domestic feta, which I got from my favorite online grocery store Relay Foods that is ideal for when convenience takes precedence (and where you can save $30 on your first order of $50 or more); and some toasted pine nuts and mint for some texture and brightness.

 

Plum, Kale and Feta Salad with Fresh Mint and Pine Nuts

What You’ll Need:

  • 1 pint of prune plums (or 3 medium purple plums), pitted and quartered
  • 4 cups of dino kale, washed and roughly chopped
  • 1 cup fresh feta cubes
  • 1 Tbs unsalted, organic butter
  • 2-3 Tbs (a “splash”) sweet vermouth
  • Juice of 1 small lemon
  • 1-2 Tbs olive oil
  • Salt & pepper to taste
  • 1/2 cup fresh mint, finely chopped
  • 1/4 cup toasted pine nuts

 

How to Make It:

  1. Melt butter is a sauté pan over medium heat until it starts to brown but not burn. Add cut plums to your pan and turn the heat up to medium-high for 1-2 minutes. Add a splash of sweet vermouth (any sweet wine or aperitif would work in a pinch). Cook about another minute, or until the liquid is pretty close to completely evaporated. Remove prunes from pan and let cool.
  2. In a large bowl, mix together kale, lemon, olive oil and salt and pepper. Massage the kale for a minute to work the dressing into the leaves.
  3. Combine the kale and plums together, cover, and set it in the fridge until ready to serve.
  4. Once it’s party time, add your toasted pine nuts, shredded mint leaves and feta cubes (I like this and all cheese at room temperature). Give it a good mix and enjoy!

If you want to look forward to getting gorgeous baskets of fresh produce each week and want to save 20% off your first 4 deliveries, sign up for From the Farmer and use code “MOARfit” at checkout.

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Chocolate Zucchini Bread (gluten-free)

A little bit of chocolate goes a long way. Am I right birthday girl (shout out to my sweet mama on her birthday!!)?

Chocolate Chips via www.moar-fit.com

A lotta bit of zucchini plus a little bit of chocolate makes for one heck of a tasty/healthy gluten-free bread intended for breakfast but worthy of dessert status.

Chocolate and Zucchini via www.moar-fit.com

The nutrient-dense additions and ingredient swaps I’ve made to this Chocolate Zucchini Bread means you’re in charge of when you want to eat it–morning, noon or night–sans guilt!

Zucchini via www.moar-fit.com

Zucchini is a great seasonal food this time of year and it’s mild sweetness and high water content ensure this bread will melt in your mouth.

MOARfit Chocolate Zucchini Bread

Though I’m a huge flavor skeptic when it comes to gluten-free desserts, this healthy treat delivers with a big chocolate nose and no beany or chalky finish (yes, I used wine terminology right there).

MOARfit Chocolate Zucchini Bread with nectarines

Tip: I like to double up on the recipe and freeze one loaf. It’s a great thing to have on hand when friends and family come to town!

MOARfit Chocolate Zucchini Bread Loaf

Chocolate Zucchini Bread

{makes one loaf, 12 servings}

Adapted from The Joy of Baking.

What You’ll Need:

  • 1 cup gluten-free flour (I used Bob’s Red Mill mix)
  • 1/2 cup unsweetened cocoa powder
  • 1/2 tsp salt
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 1 tsp cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp ground cloves
  • 1 banana
  • 1/2 cup canola oil
  • 2 eggs
  • 1/2 cup coconut palm sugar
  • 1 tsp vanilla extract
  • 1 medium zucchini shredded
  • 1/4 cup dark chocolate or carob chips (optional)
  • 1/4 cup dried, tart cherries, chopped (optional)
  • 1/4 cup slivered almonds (optional)

How to Make It:

  1. Preheat oven to 350 F placing a rack in the center. Grease or spray a 9″ long loaf pan and set aside.
  2. Grate the zucchini, using a medium sized grater. Set aside.
  3. In a large bowl whisk together the gluten-free flour, cocoa powder, baking soda, baking powder, salt, ground cinnamon, nutmeg, ginger and cloves.
  4. In another large bowl or standing mixer, whisk the eggs, oil, sugar, banana and vanilla extract until well blended.
  5. Fold in the flour mixture. Then fold in the grated zucchini. Stir in the chocolate chips, cherry pieces and slivered almonds (remember, all are optional!).
  6. Scrape the batter into the prepared pan and bake until the bread has risen and a toothpick inserted in the center comes out clean (approx. 45 min). Place on a wire rack to cool for about 10 minutes, then remove the bread from the pan and cool completely.

This bread can be stored at room temperature for several days, in the fridge for up to 10, or it can be frozen.

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Curried Hummus

Washington, D.C. is bursting with countless fabulous tapas restaurants. The 14th street corridor alone hosts Barcelona, Estadio and Masa 14. While these places are all delicious and buzzing with energy, sometimes it’s nice to have the small plate experience–you know the kind where you can eat lots of different things and not feel stuffed–in your own home.

One of the easiest and healthiest tapas you can make is hummus. For me, hummus is never boring, but if a traditional blend is too bland for you my recommendation is to spice it up. I don’t just mean the spicy pepper, make-your-upper-lip-sweat kind of spice, I mean any spice(s) you love.

Topping my most loved list are, turmeric, cumin and curry–in no particular order. When I discovered the west Indian spice blend Muchi curry powder at Whole Foods, it was a game changer. Muchi is a spicier version of curry powder cut with a blend of turmeric, cardamon and other aromatic spices. I look for as many ways to use this spice combo as possible and my latest creation is this Curried Hummus.

Curried Hummus | MOARfit via www.moar-fit.com

Since you’re making this hummus from scratch there are no preservatives just whole, healthy, real foods. Garbanzo beans serve as the foundation, both in terms of consistency and nutrient density. Like all beans, garbanzo beans (aka chickpeas) are an excellent source of immune-boosting and figure-friendly dietary fiber.

And as long as you have a food processor, this recipe could not be easier. Just drop all ingredients inside, blender, scrape into an air-tight container and, voila, you have a healthy tapas or mid-afternoon snack (carrots not included) for up to a week when stored in the refrigerator.

Curried Hummus | MOARfit via www.moar-fit.com

Curried Hummus

{makes 8 servings}

what you’ll need.

  • 1 can garbanzo beans, rinsed and drained
  • 1 Tbs tahini
  • 1 Tbs Muchi Curry Powder (available at Whole Foods)
  • 1/2 tsp salt
  • 2 small cloves of garlic
  • Juice and zest of one lemon
  • 1/4 cup olive oil
  • 1 Tbs sherry vinegar

how to make it.

  1. Combine all ingredients in a food processor. Add a little water if it’s too thick for your liking.
  2. Enjoy! (yes, it’s that easy)

Originally published on The DC Ladies blog September 3, 2014.

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Labor Day Special: Summer Peach Gazpacho

Though summer is officially over as of today, I’m still basking in the beauty of its fresh, seasonal produce thanks to my weekly deliveries from From the Farmer. For most, soup and summer aren’t exactly two peas in a pod. There is, however, one exception to this dissonance–gazpacho. Gazpacho is technically any cold soup using raw vegetables and thus technically, as you’ll see, mine is not a purist’s gazpacho.

Last summer, I made another gazpacho on the blog that was a little more hearty and classic in its preparation and flavor profiles. This time around I wanted to usher in fall by adding a little more warmth and depth to this otherwise light and refreshing soup–don’t worry, it still delivers on those fronts too. By grilling the peaches and roasting the vegetables you bring out the natural sweetness of the produce and infuse the finished dish with a little je ne sais quoi.

Grilled Peaches via www.moar-fit.com | Amy Rizzotto

This gazpacho, much like my last, is still loaded with heart-healthy tomatoes. Tomatoes are an excellent source of Vitamin C, folate, potassium and, perhaps most significantly, the antioxidant compound lycopene. Lycopene has been linked to a reduced risk of cardiovascular disease and certain kinds of cancer.

Peach Gazpacho via www.moar-fit.com | Amy Rizzotto

Summer Peach Gazpacho

{makes 8 servings}

what you’ll need.

  • 2 large ripe peaches
  • 2 Tbs olive oil
  • 8 ripe tomatoes (roma, plum or small/medium round ones will do)
  • 4 cloves of garlic
  • 2-3 cups of water (depending on your preferred consistency)
  • 2 jalapenos
  • 1 red onion
  • 1 large bunch fresh cilantro
  • Juice of 2 lemons
  • Zest of one lemon
  • 1 bell pepper
  • 1 avocado
  • 2 Tbs sherry vinegar
  • Sea salt and pepper to taste
  • Optional: add 1-3 tsp cumin for a smoky flavor

how to make it.

  1. Preheat oven to 500 F.
  2. While oven is preheating, cut peaches in half and remove pit. Rub the cut side with a little olive oil. On a grill pan (or grill if you have one), grill peaches (cut side down) for 2-3 minutes over high heat.
  3. Toss jalapenos, garlic and tomatoes in 2 Tbs of olive oil and a little salt and pepper, and roast for about 10 minutes. This will vary depending on your oven, but look for the jalapenos to start to brown and the skin on them and the tomatoes should start to crack and possibly blister. Set aside to cool.
  4. While roasting veggies/letting them cool you can…(1) Prep your onion. Chop it in half. Set one half aside and dice the other into small pieces for garnish. (2) Wash and dry your cilantro. Set one cup (or a hearty handful) aside, stems and all. Chop another 1/2 cup for garnish, stems removed. (3) Zest one lemon, then juice it and one more (do this directly into your blender to save on clean-up). (4) Leave one half of your bell pepper whole, seeds removed. Dice the other half into small pieces for garnish. (5) Halve, pit and dice your avocado for garnish.
  5. When jalapenos are cool enough to handle, remove the stem and slice them lengthwise so you can get all the seeds out.
  6. Combine all ingredients (except those designated “garnish”) in a blender with 2-3 cups of water depending on your preferred consistency.

Note: this gets better the longer it sits in the fridge. It will store well for up to a week.

Second note: I like mine spicy so I usually leave about half the seeds from ONE jalapeno in. Any more than that and you should probably have some milk and cornbread on hand!

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How to Make Pickles

Everyone loves pickles. And if you are one of the few who don’t you’re really missing out. Pickles help fight disease (see below) and are shockingly easy to make. I don’t know why it took me so long to get on the homemade pickle bandwagon. Read on for how to make refrigerator pickles in a snap at home.

Homemade Pickles

Pickling has become all the rage these days, as has canning, but both of these fads are methods of food preservation that go way back. In fact, pickles played an important role in Colombus’s discovery of America in 1492. You may recall that scurvy, a disease caused by lack of vitamin C, used to be a mighty big problem for sailors. Luckily, Colombus’s ship stocker had plenty of vitamin C-rich pickles on board to help prevent scurvy outbreaks on the historic voyage across the Atlantic. How’s that for a fun pickle fact?

Homemade Pickles

There are hundreds of recipes you could follow, but here are some basic guidelines to get you started:

  • Use fresh produce, avoiding waxy produce found in many supermarkets.
  • Select the most uniform, unbruised produce for prettier pickles.
  • Scrub well and trim about 1/4 inch down from the blossom end of fresh cucumbers. Blossoms contain an enzyme that causes limp pickles–nobody likes a limp pickle.
  • Use salt with no additives. Iodized salt makes the brine cloudy and may change the color and texture of the vegetables.
  • Use white distilled or apple cider vinegars.
  • For crisper pickles, put the vegetables (whole or sliced) into a wide bowl and spread a layer of pickling salt on top. Cover and let sit overnight in a cool place. Discard the liquid, then rinse and dry the vegetables before pickling or canning as usual. This is the same idea behind prepping your eggplant before cooking.
  • For refridgerator pickles (like the ones in this post) wait at least 3 days before crunching. For canned pickles (using sterilized jars, a hot water bath, etc) wait at least 3 weeks before using to allow pickles to mellow.

Adapted from The Old Farmer’s Almanac.

Homemade Pickles

 

Refrigerator Dill Pickles

{Makes 2 pint jars}

What You’ll Need:

  • 1 1/2 lbs baby cucumbers (about 8-10 of the small guys)
  • 1 cup water
  • 1 cup apple cider vinegar
  • 1/4 cup lemon juice
  • 1 Tbs kosher or pickling salt
  • 2 tsp sugar
  • 1 fresh sprig of dill for each jar
  • 1 Tbs mustard seed, whole
  • 1 tsp ground turmeric
  • 1/2 tsp red pepper flakes
  • 4 cloves of garlic, smashed

Equipment:

  • Chefs knife
  • Cutting board
  • 2 wide-mouth pint jars with lids
  • Funnel
  • Large lidded pot

How to Make Them:

  1. Wash and dry the cucumbers. Trim away the blossom end of the cucumber, which contains enzymes that can lead to limp pickles. Leave the pickles whole, cut them into spears, or slice them into coins.
  2. Divide spices and herbs (dill, mustard seed, garlic, turmeric and red pepper flakes) evenly between both jars.
  3. Pack the pickles into the jars. Trim the ends if they stand more than 1/2 inch below the top of the jar. Pack them in as tightly as you can without smashing the cucumbers.
  4. Combine the vinegar, water, lemon juice, salt and sugar in a small sauce pan over high heat. Bring to a rolling boil. Pour the brine over the pickles, filling each jar until 1/2-inch from the top.
  5. Gently tap the jars against the counter to settle their contents and remove all air bubbles. Top off with more pickling brine if need be.
  6. Tightly close your jars with their lids.
  7. Wait at least one, but ideally 3 days before eating. Store in the refrigerator for up to 3 weeks.

For long-term storage, follow the hot water bath canning method.

Refrigerator Dill Pickles Label

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Fennel Frond and Basil Pesto

I don’t know about you but I hate wasting food. I’ll eat the same thing day in and day out just to avoid tossing anything in the trash. According to NPR, Americans waste 33 million tons of food each year. Worse yet, a new study from Harvard Law School and the Natural Resources Defense Council, found that 22 percent of food waste comes from fruit and vegetables—often the most nutrient-dense and expensive components of our daily diets. Of the fruit and vegetables we buy, we discard 52 percent of them and only consume 48 percent. Yikes!

Understandably, not everyone wants to be a human garbage disposal in the name of saving food from the dumpster. We can, however, all learn to cook in a way that minimizes food waste and helps you get the most out of your vegetables. Deemed “compost cooking” by some, root-to-stalk cooking might just save you money, diversify your nutrient intake and draw out your culinary creativity.

My creativity was recently challenged when I received  a few fennel bulbs in my weekly From the Farmer delivery with a head of fronds that looked like a chia pet on miracle grow. Dedicated to using every ounce of seasonal, local food I receive each week I developed this yummy recipe for Fennel Frond and Basil Pesto. Give it a try and you’ll quickly see how easy and rewarding it is to make use of the parts of vegetables that typically get thrown away. Hopefully this will inspire you to give those dark and dreamy beet greens and silky broccoli and cauliflower leaves a second look before ditching them in the disposal.

 Basil and Fennel Frond Pesto 2

Fennel Frond and Basil Pesto

What You’ll Need:

  • 4 cups firmly packed fennel fronds
  • 2 cups firmly packed basil leaves
  • 3/4 cup manchego cheese, grated
  • 5 garlic cloves, peeled
  • 1 cup olive oil
  • 4 oz pine nuts, toasted*
  • Juice of 1 lemon
  • Sea salt and pepper to taste

How to Make It:

  1. To toast pine nuts, lay them out in a single layer on a baking tray and bake in a 350 F oven for 5-7 minutes until golden brown.
  2. In a food processor, combine all ingredients—adding the oil and lemon first—and blend until smooth.
  3. Adjust for seasoning and serve over fresh pasta or sautéed Portobello mushrooms baked chicken if you’re avoiding gluten.

 

Basil and Fennel Frond Pesto

Tasty Tidbit: If you’re not a huge fan of the spiciness (or stinkiness) of raw garlic, you can roast the cloves or lightly sauté them prior to blending.

 

{This post originally appeared on The DC Ladies Blog, July 30, 2014}

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How to FUEL your body for optimal athletic performance: Part 3

For the past two weeks, I’ve been talking about how to fuel your body for optimal athletic performance. If you’re following along, I’m sure you’re waiting on the edge of your seat for this final installment: post-workout/race nutrition. So far we’ve covered pre-race nutrition and what to eat to keep you going during a long training workout or endurance event. It’s time we talk recovery. For post-workout/race nutrition it’s not as important to experiment beforehand. What’s most important is giving your body the calories and nutrients (macro and micro) it needs, while giving your soul a well-deserved but not over-the-top reward for all your hard work.photo 2

How to FUEL your body for optimal athletic performance: Part 3 – What to eat post-workout/endurance event

(Adapted from The Thrive Diet, by Brendan Frazier)

1.  Respect the fuel window. In the 15-60 minutes immediately following a workout or endurance event, your muscles are primed and ready to receive fuel to start the repair process.  Eat (or drink) your recovery meal right away, ideally within the first half hour after the workout is complete. If you’re not hungry, opt for something liquid as it’ll be easier to gulp down. Even the classic chocolate milk will do in a pinch.

2.  Make it easy to digest. Your muscles need blood to deliver nutrients to them.  The more of that blood that’s tied up in digesting, the less that gets to your muscles.  Ideally, you should get your immediate post-workout fix in liquid form.

3. Consume .75 g of carbohydrate per pound of body weight and include at least 10 g of protein. Your carbohydrates should include high-glycemic index carbs, like glucose (dates are a good way to get it), and some slower-release, fibrous, carbs as well – think whole grains, fruits and veggies.  Include about half as many grams of healthy fat as you do protein.  Try avocado, or flaxseed or coconut oils.

4. Get out of the acid state with greens or other vegetables and fruits. Intense exercise creates an acidic environment in your body. Bitter greens (kale, chard, mustard, etc), vegetables, and certain fruits like lemons and limes have a neutralizing effect on your body.  Animal protein is acid-forming, as are heavily-processed protein powders. This is one of several reasons I suggest using minimally-processed hemp protein powder.

5.  Drink 2 cups of water per pound of body weight lost during exercise and replace lost electrolytes. When you sweat, you lose electrolytes, the little conductors that transmit electrical impulses throughout your body.  Some good sources of electrolytes are fruit or a few pinches of sea salt. You can also proactively replace electrolytes during an endurance event with S!Caps or another capsule that provides sodium, potassium and other minerals. These can be taken every 45 min in hot weather, or 60 min in temperate weather (depending on your rate of sweat), Just tape them to your race bib (on the outside) and you’ll be good to go!

Check back next week for what to eat during a long training workout or endurance event.

 

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How to FUEL your body for optimal athletic performance: Part 2

Last week, we kicked off my three part series on how to fuel your body for optimal athletic performance by discussing pre-race nutrition. This week we’ll talk about the ever-confusing subject of what to eat during a long training workout or endurance event. Experiment with different options before running your marathon, cycling your century, or attempting a triathlon to find what foods work best with your body chemistry. Again, remember that fuel should be a balance of nutrients, energy (calories), taste, digestion, budget and convenience.

Nutrition for Athletes Workshop with Amy Rizzotto of MOARfit

How to FUEL your body for optimal athletic performance: Part 2 – What to eat during your training workout or endurance event

(Adapted from The Thrive Diet, by Brendan Frazier)

1. Consume mostly liquid or easy-to-digest foods like gels. Solid food takes more energy and blood to digest than liquid, leaving you with less fire for movement and power. Solid food is also more likely to cause intestinal distress, which can ruin a race. Except for ultra-endurance events, skip the solids. Natural, homemade options to try are:

  • 10 oz of coconut water blended with 1 small banana (hello electrolytes!).
  • 10 oz of water, 2 Tbs maple syrup or honey, and 1 Tbs chia seeds,
  • 2 dates squished up with 1 Tbs of your favorite natural nut butter.

2. For all workouts, take in 4-6 oz of water every 10-20 min. Your goal is to replace most of what you lose in weight, so if you want to get precise, you can figure out what you lose during a standard workout and drink the exact amount you need to replace it. This is a good rule of thumb if you don’t want to go through the trouble. Tip: taking big gulps helps water clear the stomach faster, so if you don’t like that sloshing feeling, chug. Also, don’t wait until you’re thirsty to drink. Stay ahead of dehydration by taking every opportunity to ingest water, even if it’s just a little bit here and there.

3. Get 500 milligrams of sodium with every 16 oz you drink. When you sweat, you lose electrolytes, and that puts you at risk for hyponatremia if you hydrate without replacing them. For those of you making your own drinks and gels, 500 milligrams is a little less than the amount in a quarter teaspoon of salt.

4. For workouts and races lasting over an hour (and up to 4 or 5 hours), you need 30-60 grams of carbohydrate per hour. You can find where you fit in that range by dividing your body weight in pounds by 4 to get a minimum hourly carbohydrate requirement, in grams. You can give your body what it needs with a sports drink or a combination of energy gel and water. A little bit of protein, in a 4:1 carb-to-protein ratio, may help minimize muscle damage during endurance events.

5. For anything lasting much more than 5 hours, the nutrition focus shifts to fat, with a smaller amount of carbohydrate. 

Check back next week for what to eat after a long training workout or endurance event.