Posts tagged Nutrition
Stephanie Howe Violett's Base Smoothie

I was looking for some new smoothie inspiration - not just a snack, but a high in healthy fats, satiating meal. I landed on ultra runner Stephanie Howe Violett's Base Smoothie and gave it a try - it was delicious and will definitely go in the rotation. The nutrition profile is based on how the recipe is written below. 

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Potato Crust Quiche

I know fall is in the air when I get a request for this dish. And when it's something you can eat for breakfast, lunch, or dinner it's hard to say 'No.' The potato crust is delicious and so adaptable! It's pictured here as described in the recipe, but you can easily make this vegetarian by subbing sausage for a vegetarian sausage (like Field Roast Italian Sausage) or subbing with vegetables of choice. 

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Collective SevenRecipes, Nutrition
Homemade Granola

So I used to be afraid of making homemade granola, weird, right?!  Essentially it came down to texture. I tested so many recipes that came out more on the soggy than the crunchy side, and making failed recipe after failed recipe is no fun. Then I was gifted this recipe from a strength client a couple years ago, and tweaked it to what you find below.

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Tempo Smoothie

Getting through the week's last quality workout before the weekend's long run can feel exhausting, exhilarating, give a sense of relief or even celebration. Today felt like  a I'm going to need coffee in my smoothie kind of day, so I adapted from Sara Hall's recipe in the most recent Outside magazine, and here's what I did! 

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Post-Run Nutrition

The recovery starts as soon as you’re done with your run. The goal is to replenish your depleted glycogen stores and repair damaged muscle fibers. Again, if we are eating a balanced diet of carbohydrate, protein, and healthy fats throughout the day, the less you need to be worried about the makeup of this meal – you’re already doing it! 

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Michele PettingerNutrition
P3 Energy Bar

P3 Energy Bar

I was originally gifted this recipe from a friend in Northern California. Over the years, I've tweaked it to the ratios that work for me and my family, but play with it and fine-tune it to your liking! This bar can be used for a pre-workout snack, breakfast, in-between meals; really any time of the day.

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Pre-Run Nutrition

One of the questions I'm asked most is how one should fuel around a run - this includes pre-, during and post-run nutrition. The answer is not straightforward and unique based on weight, training intensity, and in some cases dietary restrictions. I have done my best here to provide a general guideline or starting point for fine-tuning what works for you. The amount of food and timing are key to optimal performance for all 3 intake periods (pre- during and post-run).

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Creating Your Hydration Profile

Here in the Pacific Northwest we experienced some earlier than normal warm temperatures. Then we had a bit of a cool down, but now summer is here and the higher temps will be back. In addition, many are traveling to train and race in parts of the country where it’s already warm. Practicing your hydration goes hand in hand with practicing your fueling.  It is a good time for you to start creating your individual hydration profile.

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