We鈥檇 all like to be organized enough to start a slow cooker in the morning and come back to a home-cooked meal at night. But let鈥檚 be honest: you鈥檙e probably scrambling to get ready for work, sneak in some exercise, or get the kids to school with just enough time to slam a cup of coffee on your way out the door.

But thanks to the Instant Pot, , you can reap many of the same benefits without as听much advanced planning. It鈥檚 an active person鈥檚 godsend. Here are a few easy recipes from the kitchens of professional athletes to let simmer during your afternoon workout.

If You Have 2 Hours: Pulled Pork

Pulled pork is one of Rally Cycling racer favorite picks for a weeknight meal. The 20-year-old loves spending time in the kitchen when he鈥檚 not out riding. 鈥淧ulled pork is great because you can put it in the Instant Pot at 4 p.m. and be ready for dinner soon after,鈥� he says. To make it, simply stick a pork shoulder in the Instant Pot with about an inch of water in the bottom, set it to 鈥渕eat,鈥� and seal. (If you want to add some carbs to your meal, throw in a couple halved potatoes.) When it鈥檚 done, use two forks to shred the now-tender meat. Add barbecue sauce to taste, toss it on a bed of greens, and you鈥檙e ready to go.

Pro Tip: Weekly meal prep makes for even easier Instant Pot dinners. Pre-chop ingredients, combine in a plastic Ziploc, and stash it in the fridge or freezer. To cook, just plop the bag of ingredients into the Instant Pot and press the start button.

If You Have 1 Hour: Tomatillo Avocado Chicken

Chicken cooks quickly and stays moist and tender in a pressure cooker. Cyclocrosser 鈥檚 go-to recipe is simple. 鈥淚 combine a premade tomatillo salsa with a couple slices of avocado (for creaminess), a few chicken breasts, plus whatever vegetables I have in the fridge,鈥� she says. Add water or chicken broth so there鈥檚 about an inch of liquid covering the bottom, then program the pot to the manual setting on high for 15 minutes. Let the pressure release naturally, and set the pot to stay warm when finished so you can do your full workout without dinner getting cold. When you鈥檙e ready to eat, use two forks to shred the chicken. Top it with fresh cilantro and a spritz of fresh lime and enjoy. Serve atop tortilla chips with a bit of melted Monterey Jack cheese for a healthier take on nachos.

Pro Tip: Experiment! 鈥淭he Instant Pot has become one of my favorite ways to make food for the week,鈥� Noble says. 鈥淪ometimes I make specific recipes, or I鈥檒l just throw in whatever鈥檚 in the fridge that needs to be used up and make a ton of delicious food for the week.鈥� (Ellsay is also a fan of the 鈥渆verything but the kitchen sink鈥� stew.)

If You Have 30 Minutes: Rice Bowl

Noble and Ellsay both admit that they primarily use the Instant Pot to make rice in record time. Unlike a rice cooker, the Instant Pot鈥檚 correct ratio of rice to water is 1:1. The pot has a rice setting and will take between five and 25 minutes, depending on the type of rice you鈥檙e cooking. Before a race, Noble likes to top a bowl of rice with almond milk, jam or maple syrup, and almond butter. For a more savory option, add canned black beans, chunks of avocado, and plenty of greens and fresh salsa for a do-it-yourself burrito bowl.

Pro Tip: If you鈥檙e a fan of heartier, more nutrient-dense grains, the Instant Pot reduces the cook time of farro from 20 to 40 minutes on the stovetop to just ten minutes. Pearl barley, which traditionally takes nearly an hour, is done in just 25 minutes.

The post 2 Athlete’s Favorite Instant Pot Recipes appeared first on 国产吃瓜黑料 Online.

By now听you鈥檝e no doubt watched a friend pare down their diet to a narrow combination of whole foods in an effort to feel better or train harder. Elimination diets鈥攚hich include the听,听,听and听, among others鈥攈ave surged in popularity in recent years.听

While there are many different methods and goals, the basic format is the same: limit your diet to the bare essentials (usually some combination of vegetables, fruits, lean meats, and healthy fats), and then slowly add variables back in, tracking how certain foods impact your gut, energy levels, and more. It sounds simple enough, but these diets take a lot of time and effort, make it hard to get adequate fuel for hard training and recovery, and can easily lead to physical stress.

If you鈥檙e interested in pinpointing foods that stress out your system, you may not need to go all in with an elimination diet. Here鈥檚 how to decide whether this might be a useful tool for you听and what you need to know to do it safely.

Get Your 鈥淲hy鈥� Straight

Seventy percent of endurance athletes听have at least some while on the move, and an elimination diet might help alleviate associated symptoms.听 found that a low-FODMAP diet, which eliminates bloat-inducing fermentable carbohydrates found in foods like cow鈥檚 milk, onions, and whole-wheat pasta, lessened gut symptoms for 69 percent of runners during high-intensity workouts. showed that while elimination diets didn鈥檛 improve performance, they did improve factors like gut health and even memory.

Kylee Van Horn, an ultrarunner, a registered dietitian, and the owner of听 in Carbondale, Colorado, explains that a properly executed elimination diet is considered the best method for identifying food sensitivities, better than any blood test. They鈥檙e popular among people who are dealing with , , and many because they help uncover food intolerances. But plenty of people do them for weight loss or other undefined wellness goals, which aren鈥檛 sustainable objectives, because听elimination diets aren鈥檛 permanent. Eventually, you鈥檒l reintroduce most of the foods you cut out鈥攜ou鈥檙e just trying to identify the few that cause you intestinal distress.

Start Small鈥攁nd Maybe Not at All

Before you go all in, think about your current relationship with food: Is eliminating foods going to be triggering for you? 鈥淎s a rule, I don鈥檛 like elimination diets, because I find that it can disturb people鈥檚 relationship with foods听and really give athletes this idea of 鈥榞ood鈥� and 鈥榖ad鈥� foods,鈥� says , a sports dietitian based in Australia. If you think an elimination diet might negatively influence the way you think about food and your body, don鈥檛 start.听

Van Horn believes that many elimination diets work simply because they take out the obvious culprits, like processed foods and alcohol. So before you start an elimination diet, consider starting with those small shifts for a few weeks, and monitor your symptoms. Easing into eating more whole foods will make the next steps easier听and may lead you to skip a full-blown elimination diet entirely. If you鈥檙e still dealing with gut issues, then it might be time to consider a more restrictive protocol.

鈥淚鈥檓 a huge fan of making small changes that you can sustain in the long term, like cutting down on refined sugars and alcohol,鈥� adds Sampson.听鈥淵ou won鈥檛 see results tomorrow, but all those little choices add up.鈥�

Don鈥檛 Stress Out听

A restrictive diet can add pressure to what should be a simple, pleasant part of your day: eating. Stress leads to inflammation in the body鈥攚hich may be what you鈥檙e trying to combat in the first place鈥攁nd听 to increase a person鈥檚 risk of disease, ranging from the common cold to autoimmune conditions. So make lifestyle changes to consciously manage it.

鈥淚鈥檝e found that some athletes need to focus on lowering stress and even cut back on training first to see how it impacts symptoms before turning to diet,鈥� says Will Cole,听 who recently wrote听. 鈥淵ou have to look at sleep, social connections, physical environment鈥攖here are so many other factors. You can eat all the right foods, but if you haven鈥檛 addressed these issues, you鈥檙e still self-sabotaging.鈥澨�

Timing matters, too. The week before your Ironman and a听stressful month at work are probably not the best times to alter your meal plan. 鈥淭here will never be a perfect time to do this, but avoid things like the height of your season or a really tough period in your personal life,鈥� Cole says.听

Keep a Food Journal

Van Horn recommends eating normally for two weeks and recording your diet and your symptoms.听Once you鈥檝e done that, take a look to听assess if there are obvious food groups that correlate to any uncomfortable side effects. You can choose an elimination diet that closely aligns with听the foods that don鈥檛 seem to agree with you, or try a mini-elimination diet, eliminating just one food for four to six weeks that seems to be causing issues.

Get Specific

If, after keeping a food journal and eliminating obvious culprits, you still feel the need to adopt a more regimented program, Van Horn and Sampson both recommend you consult a registered dietitian to offer guidance in choosing a plan and for advice following it if you鈥檒l be听training. Whole30 and the听 are popular, as is the low-FODMAP diet. Van Horn recommends the diet most frequently, but she notes that it鈥檚 also one of the hardest elimination diets to try, because the class of carbohydrate that it eliminates includes a lot of fruits and vegetables (even broccoli!) as well as gluten, processed sugars, and dairy.

Eat Enough

鈥淓limination diets like FODMAP are intense and hard to handle while training,鈥� Van Horn says. She recommends that you work with your dietitian to develop an adequate meal plan. Your number-one priority is getting enough calories, and it can be hard to replace staples like oats or refined sugars with foods that are equally calorically dense. 鈥淓liminating a huge amount of foods can lead to nutrient and energy deficiencies,鈥� she says.

You can also use a听food-tracking app to make sure you鈥檙e getting enough calories and macronutrients. Remember that the volume of food you鈥檒l need to eat may be considerably higher than usual once you eliminate听foods like pasta, dairy, and refined sugar.

Don鈥檛 Dive Right Back In听

鈥淵ou don鈥檛 need to take out these foods forever, you just need to figure out which ones work for you and which don鈥檛,鈥� says Van Horn. 鈥淢any of the off-limits foods in the elimination diets aren鈥檛 bad for you. At the end, there needs to be a reintroduction phase. That鈥檚 the whole point.鈥�

When you start adding foods back in, do it slowly and specifically. Start with a single serving, give your body at least a day to show any response, and continue to keep track of your eating patterns and any effects in a journal.听

鈥淢ore isn鈥檛 better. It鈥檚 not ideal to eliminate this many foods in the long term,鈥� says Sampson. Van Horn echoes her point, explaining that elimination diets are tools to use temporarily, not permanent solutions. Ultimately, trying one听may help you feel听better鈥攂ut only if you do it mindfully and tune in to what your body needs.听

The post If You Want to Try an Elimination Diet, Read This First appeared first on 国产吃瓜黑料 Online.

No one eats perfectly for their body all the time: 听74 percent of Americans regularly experience gastrointestinal distress. Whether you want to stop waking up ravenous at 2 A.M., find a sports drink that won鈥檛 give you acid reflux, or quit feeling听bloated all the time, a听better diet can make eating easier鈥攁nd can help you听train longer, harder, and faster.

But there鈥檚 a lot of nutrition advice out there, and plenty of it is bad. Earlier this year, from a large sample of听wellness influencers and found that only one in 12 recommendations was nutritionally sound.听The quickest way to cut through the noise is to sit down with a certified expert. A good nutritionist can help you personalize your habits to your tastes, budget, and training plan听and build a more functional relationship with food. So how do you find someone you can trust? And what听can you do to get the most out of your appointment?

Look for the Letters

Anyone can call themselves a nutritionist in the United States鈥攖here鈥檚 no certification听required to claim that title. Becoming a registered dietitian, on the other hand, requires a bachelors degree at an accredited university, a 1,200-hour internship, an exam, strict adherence to a code of ethics, and regular continuing education, explains Marisa Michael, an RD who specializes in sports nutrition.

Plenty of registered dietitians still use the term nutritionist, so keep an eye out for credentials. A licensed and registered dietitian will have RD, RDN, LD, LDN, or CDN after their name, depending on the state they live in. MS or MSc indicates a master鈥檚 degree in science, which isn鈥檛 a requirement for a dietitian but demonstrates a deeper research base. To find registered dietitians near you, visit .

There are other certifications available in various states, all with significantly less focus on clinical practice and education. Holistic nutritionists do a six-month training, functional-nutrition practitioners do an听80-hour听training, and intuitive health coaches do a 200-hour training. There are some well-educated experts who haven鈥檛 followed the typical registered-dietitian career pathway, which is why picking the right one can be tricky. Do your research and ask for recommendations, but if you鈥檙e new to it all, start with an RD.

Ask for an Athlete

If you鈥檙e听training at a high volume, consulting with an RD who doesn鈥檛 have a sports background is听sort of like getting a relaxing massage when you鈥檇 hoped for a deep-tissue one: maybe听helpful, but not exactly what you were looking for.听Someone who typically works with sedentary people may not understand the rigors of training for marathons or enduro races.

The acronym CSSD indicates that the person is a board-certified specialist in sports dietetics, which requires an additional 2,000 hours of sports-specific nutrition training. 鈥淔or sports like ultra-endurance events or triathlon, it helps to have that personal experience to be able to relate to some of the nutritional challenges these athletes face,鈥� says ultrarunning dietitian 听of Fly Nutrition in Carbondale, Colorado.

Make a Plan and Take Notes

鈥淲hen going to see a nutritionist, you should have a goal in mind, whether that鈥檚 gaining strength and lean mass, losing weight, or just eating more fruits and vegetables,鈥� says Rebecca Guterman, senior dietitian at听听in New York City.听Once you鈥檝e picked a nutritionist who seems aligned with the goals you have in mind, write a list of your questions and what you hope to achieve before you go.

You should also keep a food log for at least a few days ahead of your appointment. 鈥淚t鈥檚 a better way for a dietitian to get a good view of what you鈥檙e eating on a daily basis, rather than you trying to remember it during your session,鈥� says CrossFit coach and registered dietitian McKenzie Flinchum. Make sure you include hydration as well as general notes about digestive issues, stress, sleep quality, and energy levels. If you鈥檙e in heavy training (more than a few hours a week), log your workouts, too. If you鈥檙e really busy, snap听pictures of everything you eat for a few days.

Watch for Red Flags

Plenty of RDs and nutritionists preach food doctrines that can be unhelpful at best听and dangerous at worst. Here are a few warning signs to look out for at that first appointment.

The Eliminator

鈥淒oes this person tell you you can never eat something, no matter what? That is unrealistic and not rooted in science,鈥澨齭ays Guterman. 鈥淏e wary of those practicing in the extremes.鈥� Caitlin Self, a Baltimore-based dietitian, encourages athletes to avoid any kind of restrictive eating, which can trigger a disordered relationship with food and lead to undernourishment.听If you feel you鈥檙e being food shamed or leave feeling more disheartened than motivated,听it鈥檚 time to look elsewhere.

The Pill Popper

鈥淏e careful of anyone selling a product, especially a pill or supplement that you have to take in addition to following their plan,鈥� adds Guterman. Recommending a specific brand of whey protein is fine, but suggesting you purchase their entire supplement or vitamin lineup indicates ulterior motives. For most people, the best way to get the nutrients they need is through a varied, whole-food-based diet.

The One Size Fits All

鈥淎 huge red flag to me is someone who preaches only one style of eating鈥攍ike vegan or keto鈥攚ithout considering bio-individuality,鈥� says Self. 鈥淲e know there are genetic and environmental factors that affect which diet is best for each of us, it鈥檚 just a matter of being open-minded enough to uncover it.鈥� The best nutritionist will be well versed in a wide array of diet patterns and can help you choose one suited to your tastes and needs.

The Therapist

A dietitian isn鈥檛 a psychologist. 鈥淥verstepping boundaries into mental health and therapy is a problem,鈥� says Van Horn. A dietitian who thinks you need extra help should be recommending another expert, not taking matters into their听own hands.

Change Takes Honesty and Time听

A dietitian can鈥檛 help you as effectively if you leave out that second glass of wine听or if you claim you want to gain muscle when you鈥檙e really hoping to lose weight.听鈥淚 want people to show up ready to be completely honest and straightforward,鈥� says Flinchum. 鈥淲e鈥檙e not here to judge someone who eats dessert every day.鈥�

A successful first visit should include talking through what your current diet looks like, discussing nutrition basics, and working together to set realistic goals, explains California-based registered dietitian Martha Lawder. You should walk away with answers to your specific questions and a rough action plan. But remember, this is only day one: nutritionists should not want or expect their clients to make immediate, sweeping changes. Expect to book a follow-up.

Tailored nutrition听advice can be the final puzzle piece in your training, helping you meet your goals in sport and in life. But first you听have to find the expert who is听right for you.

The post What Exactly Is a Nutritionist? appeared first on 国产吃瓜黑料 Online.

For athletes with specific training and nutritional needs, the holiday season can be tricky to navigate. Do you channel your inner bon vivant and have a third helping of pecan pie, or do you take care to avoid piling your plate with foods that might make tomorrow鈥檚听training run a little harder? Ultimately, the best defense is a good offense: if you bring a homemade听dish to every party, you ensure that you have something hearty and healthy(ish) to eat.

Sports nutrition expert and author Allen Lim听explains that when it comes to听eating rich, delicious food, context is key:听鈥淲hat you eat听in celebration will have little bearing on the big picture. It鈥檚 not what you eat on one day鈥攊t鈥檚 what you consistently eat every other day听that really matters.听But with classic holiday favorites, almost every recipe could be toned down slightly, so that we can still enjoy a good portion without it being so sweet, fatty, or calorically dense. It鈥檚 a balance.鈥�

So, don鈥檛 stress out about that third piece of pie, but check out these athlete favorites for some potluck inspiration.

Italian Arancini with Red Pepper Oil

These rice balls are the perfect fare for a large gathering, Lim says. Arancini is a holiday party classic, and Lim and fellow chef Biju Thomas鈥� recipe calls for fresh, whole-food ingredients. They鈥檙e traditionally served on their own, but Lim also likes to use them as salad toppers. Bring听these to a party on a big bed of mixed greens, and use the red pepper oil as a dressing.

Ingredients

• 2 cups uncooked short-grain rice (Short-grain brown rice works well.)
• 1 red bell pepper
• Coarse salt, to taste
• 1/2 cup olive oil
• 1 cup ricotta
• 1 tablespoon freshly grated Parmesan
• 2 eggs, lightly beaten
• 1/4听cup chopped fresh Italian herbs of your choice, like basil, tarragon, thyme, or parsley
• Zest from half a lemon
• 1 teaspoon salt
• 1 egg plus 1 tablespoon water, lightly beaten
• 1 cup gluten-free panko or breadcrumbs
• 2 tablespoons extra-virgin olive oil
• Freshly grated Parmesan

Directions

Heat the oven to 250 degrees Fahrenheit. Prepare the rice in a rice cooker or on the stovetop, following the instructions on the package. While the rice is cooking, blanch the bell pepper in salted boiling water for no more than one听minute. (The skin should听be wrinkled.) Run the pepper under cold water, then peel off the skin and remove the stem and seeds. Place the pepper in a blender with the olive oil and pur茅e. Season to taste with coarse salt and set aside.

Once the cooked rice is cool enough to handle, transfer it into a large bowl and add the ricotta, Parmesan, eggs, herbs, lemon zest, and salt. Mix together with a wooden spoon. (It will be sticky.) Shape into large, firm balls, about two听inches in diameter (the size of a golf ball). This recipe makes about 32 rice balls. Brush egg-and-water mixture onto each rice ball, then roll in the breadcrumbs.

In large saut茅 pan or skillet over medium-high heat, heat the olive oil, then add the rice balls in batches. Don鈥檛 crowd the pan. Turn frequently until golden brown on all sides. Each batch will take about听eight听to ten听minutes to cook.

Transfer to a baking sheet and keep warm in the oven while you finish making the remaining rice balls. Pile the rice balls on a serving platter and top with freshly grated Parmesan. Serve with red pepper oil, pesto, or your favorite marinara.

This recipe was republished with permission of VeloPress from by chef Biju Thomas and Dr. Allen Lim.

Sriracha Honey Turkey Meatballs

Cyclocross racer and Red Bull athlete 听has been racing since she was seven years old, and she has听learned to dial in optimal nutrition without sacrificing taste. These sweet-and-savory meatballs are her go-to holiday party treat, whether they鈥檙e served with toothpicks as an appetizer or as part of the main course鈥攁nd the leftovers make for a great post-workout protein boost. They keep well in the freezer, so prep ahead if you听know party season will be hectic.

Ingredients

• 2 pounds ground turkey
• 1 cup panko or breadcrumbs
• 2 large eggs
• Garlic powder and salt to taste听
• 1/4 cup sriracha
• 3 tablespoons soy sauce
• 3 tablespoons rice vinegar
• 3 tablespoons听honey
• Fresh ginger and garlic, finely chopped,听to taste
• Splash of sesame oil
• Sesame seeds

Directions

Preheat oven听to 375 degrees Fahrenheit. Mix ground turkey, panko or breadcrumbs, eggs, garlic powder,听and salt. Roll into one-inch round balls. Place on baking sheet and cook until browned and cooked through (about 22 minutes).

While they鈥檙e baking, make the sauce.听In a medium saucepan, mix sriracha, soy sauce, rice vinegar, honey, ginger and garlic, and sesame oil. Cook over medium heat, stirring constantly, until it comes to a boil. Then, reduce heat and let simmer for eight to ten minute听or until the听sauce thickens.

Coat meatballs and top with sesame seeds to serve. If freezing, freeze meatballs and sauce separately.

Mushroom Duxelles

Break up the sea of charcuterie and cheese plates听with this vegan mushroom spread from chef and yoga instructor Stepfanie Romine.听It鈥檚 a great way to offer people with common dietary restrictions, like lactose intolerance, a chance to enjoy more than just veggies and hummus听at a cocktail party. 鈥淒uxelles is a classic French recipe base that infuses flavor into any dish,鈥� Romine explains. 鈥淵ou can change it up based on the mushrooms, alcohol, and fats you have on hand.鈥� It鈥檚 great served on听toasted baguette slices or crackers as an hors d鈥檕euvre, and it works wonderfully as a stuffing or topping for eggs, meats, and other dishes.

Ingredients

• 1/4 cup safflower or olive oil
• 1 pound tender mushrooms, any variety, caps only, finely chopped
• 2 tablespoons minced garlic
• 1/4 cup minced shallots or 1/2听cup finely diced yellow onion
• 1/2 cup dry red or听white wine听or 1/4听cup dry sherry
• Sea salt
• Pepper

Directions

Place a saucepan over medium-high heat, then add two听tablespoons of oil. Once hot, add the mushrooms, garlic, shallots or onions, and a pinch of salt and pepper. Cook for five minutes, stirring often, until the mixture is dry and starting to get some color. Add about half of the wine, stirring and scraping to remove any cooked-on bits.听Once evaporated, add the remaining oil and another generous pinch of salt and pepper. Continue cooking, stirring often, for another five minutes. If the shallots are in danger of burning, reduce heat to medium. Add the remaining wine, scraping the bottom as before, and cook until completely evaporated.

Let cool, then season to taste with salt and pepper.听Serve alongside toasted baguette slices or crackers.

Recipe reprinted with permission from 听(Ulysses Press, July 2018) by Stepfanie Romine.听

Hearty Beef Chili

Professional cyclist is one of the Rally Health听team鈥檚 top riders听and top chefs. His personal favorite meal when temperatures drop is a hearty beef chili seasoned with unique flavors like coffee and molasses. The best part about chili is that it鈥檚 easy to prep in advance: you can听simmer it in a slow cooker all day or cook it in advance and freeze it. Serve as an appetizer at a cocktail party with sturdy听tortilla chips for scooping,听in bowls over rice as an entree, or with a side of sourdough bread.

Ingredients

• 1 cup hot coffee
• 2 dried chiles (ancho, poblano or chipotle)
• Olive oil
• 1 diced red onion
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1 teaspoon chili powder
• 1 bay leaf
• 5 diced garlic cloves
• 1/2 teaspoon cinnamon
• Salt and pepper
• 2 28-ounce cans听peeled whole tomatoes
• 2 pounds beef (brisket or another pot roast鈥搒tyle cut), cut into 2-centimeter听cubes
• 2 tablespoons molasses
• 2 bell peppers, chopped (not green)
• 1 28-ounce can听kidney beans
• Optional toppings: Greek yogurt, sour cream, chopped avocado, chopped cilantro,听hot sauce

Directions

Before you start frying and prepping anything else, soak the dried chiles in the hot coffee. In a pot, Dutch oven, or slow cooker, heat the olive oil over medium and saut茅听the onions, cumin, paprika, oregano, chili powder, and bay leaf for ten minutes.

Chop the now partially rehydrated chiles. Add the garlic, bay leaf, cinnamon, and both types of chiles to the pan. Saut茅听for one to two minutes. Season with salt and pepper. Add the rest of the ingredients, except the bell peppers and beans, including the coffee you soaked the chiles in. Smash the tomatoes with your spoon after you add them to the pot. Add more salt and pepper to taste.

Cover and simmer for three hours on the stovetop,听or听five hours on high in a slow cooker. Add the bell peppers and beans. Taste and add salt and pepper, if necessary. Simmer another 45 minutes.

Top with Greek yogurt, sour cream, chopped avocado, chopped cilantro, and hot sauce.听Serve alongside tortilla chips, rice, or sourdough bread.

White Chocolate Coconut Bars

鈥淭hese may sound decadent, but they offer decent protein levels from the nuts, protein powder, and nut butter,鈥� says Alan Murchison, author of 听cookbook. 鈥淟ee, a training buddy of mine, asked me to make a protein bar recipe that actually works, after having countless disasters trying to make his own. The aim was to create that sweet-and-salty combo that听we crave after hard training sessions or long rides, to restock those glycogen and electrolyte stores, and to help repair tired muscles.鈥� Chunk the bars into smaller pieces for a sweet party treat with a nutritious kick.

Ingredients

• 1 cup oats
• 1/4 cup sweetened dried coconut
• 1 teaspoon Himalayan salt
• 2 tablespoons goji berries
• 1/2 cup dried mango, chopped
• 1/2 cup dried cherries, chopped
• 1/2 cup cashew nuts
• 1 tablespoon chia seeds
• 1/2 cup听milk
• 1/3 cup vanilla protein powder
• 2 tablespoons runny honey
• 1/3 cup white chocolate chips
• 1/4 cup plus 1 tablespoon听coconut oil
• 1/3 cup peanut butter

Directions

In a bowl, mix together all the dry ingredients and set aside. In another bowl, whisk together the milk, vanilla protein powder, and runny honey until you have a smooth paste.

In a saucepan over low heat, melt the white chocolate chips and coconut oil, then stir in the peanut butter. In a large mixing bowl, combine the milk mix with the white chocolate mix, then stir in the dry ingredients. Line a shallow 9×9-inch听baking tin with greaseproof paper and spray with olive oil, then press the mixture into the tin.

Place in the fridge for 60 to 90 minutes to firm up before slicing into approximately 15 bars.

Easy Chocolate Protein Mousse

Short on time but promised to bring something sweet to the party? Try Murchison鈥檚 ultra-simple chocolate protein mousse鈥攊t combines ingredients that many athletes already have at home, like banana, coconut milk, and protein powder. A single serving packs in 26 grams of protein, so save leftovers for a post-workout treat.

Ingredients

• 2 1/2听cups coconut milk
• 5 tablespoon honey
• 1 1/2听cups chocolate protein powder
• 1 2/3听tablespoons cocoa nibs
• 1/3 cup cocoa powder
• 1/3 cup finely shredded coconut
• 1 2/3听tablespoons chia seeds
• Optional topping: Chopped cashews, chopped banana, fresh cherries

Directions

In a food processor, blend the coconut milk, honey, protein powder, cocoa nibs, and cocoa powder. Stir in the coconut, chia seeds, and cashews. Spoon the mixture into ten ramekins and place in the fridge for 30 minutes听or until firm. Serve with chopped cashews, banana, or fresh cherries on the side.

Reprinted from 听by Alan Murchison with permission by Bloomsbury Sport, Bloomsbury Publishing, Plc.

The post 6 Healthy(ish) Recipes to Crush Your Next Holiday Party appeared first on 国产吃瓜黑料 Online.

Thanks to a growing interest in all things fermented, sourdough 鈥攁nd for good reason. The perfect piece of sourdough is chewy and distinctively tangy, more complex in flavor than white bread, and healthier, too.听听

Raw sourdough is home to the same bacteria that are in yogurt, Lactobacilli, which consumes the flour in the same way as yeast, breaking down some of the gluten proteins while the bread rises. Because of this, some people who struggle to digest gluten . The longer the bread rises, the lower the gluten content will be. (That said,听.)

Fermentation helps lower the bread鈥檚 , explains Lori Nedescu, a registered dietitian and professional cyclist. Phytic acid is an antinutrient that inhibits the body鈥檚 ability to absorb minerals by bonding to them, and it鈥檚 present in most flours. Ultrarunner and registered dietitian explains that phytic acid binds to iron, zinc, and calcium, which can be a concern for those eating a lot of seeds, grains, and legumes at each meal.听鈥淟essening the phytic-acid content in a food can help increase absorption of these essential minerals,鈥� she says. And athletes, especially those eating vegetarian or vegan diets, are particularly at risk for developing deficiencies.听

also shows that the carbohydrates in sourdough digest slower, which means you won鈥檛 get a blood-sugar spike or the subsequent crash. 鈥淜eeping your blood sugar stable will not only help your energy levels and mood throughout the day, but it can help prevent cravings from happening,鈥� says Van Horn. 鈥� Simple carbohydrates鈥攔efined sugars, white flour, white rice鈥攃an cause a quick burst of energy for the body, but the body simultaneously releases a burst of insulin, which utilizes those sugars quickly. This causes a quick blood-sugar drop, which leads to hunger, jitteriness, trouble concentrating, and a drop听in energy.鈥澨�

鈥淕ood sourdough鈥攚hich will be more rustic and less processed鈥攊s my first choice when it comes to bread,鈥� Nedescu says.听Opt for homemade or bakery-fresh loaves, Van Horn adds.听鈥淐ommercial companies typically use a small amount of starter but then add commercial yeast and other flavors, like vinegar, to give it a sour taste,鈥� she says. 鈥淭he very short leavening process means it doesn鈥檛 have the same health benefits.鈥�

Learning to bake sourdough is a great at-home project听for athletes and foodies alike, but it does take time to perfect the process. It seems simple鈥攁ll you need is a starter, flour, salt, and water鈥攂ut the process is trickier than you might expect听and requires patience to get right. Baking is a chemistry experiment, and sourdough is one of the hardest types of bread to perfect, since its yeast-free rising can be influenced by temperature, altitude, and the quality of ingredients, among other factors. Read on to learn how to start your own sourdough journey.听

Find Your Starter

The first thing you鈥檒l need is a sourdough starter, which replaces the yeast you would add to typical bread dough. It looks a little like yogurt, but it鈥檚 just flour, water, and salt that has been left at the right temperature to encourage the wild yeast found naturally on flour to ferment. Precise measurements are key with sourdough baking, so you鈥檒l also want to buy a food scale to measure your ingredients in grams. ()

Most bakeries will give you a small sourdough starter if you ask鈥攁s will sourdough-baking friends鈥攐r you can听. It鈥檚 easy to do it yourself, too. In a one-quart mason jar, combine 60 grams of whole-grain flour and 30 milliliters听of warm water, and let it sit at room temperature, with the lid loose. After two days, stir in 40 milliliters听of warm water and 40 grams of flour to feed听it, says baker and bikepacker Karlee Gendron, who teaches a sourdough cooking class at Fort Whyte Farms in Alberta.听

Then听continue to feed it with 40 milliliters听of water and 40 grams of flour听daily, which is a standard feeding schedule for any starter kept at room temperature.听You鈥檒l notice it bubbling鈥攖hat means it鈥檚 beginning to ferment! At听around seven days (or by the time your starter is bubbling consistently), it鈥檚 ready to use in baking.听听

Outgrowing your mason jar? Skip to the sourdough pancake recipe below or discard some of the starter, but don鈥檛 stop feeding it.听鈥淓ach day before feeding, I recommend discarding about two tablespoons of starter in the jar, or you will eventually run out of room,鈥� Gendron warns. 鈥淥r听you could take it out and use that for something like pancakes, or give it to a friend to start their starter.鈥�

You can slow the fermentation process by storing your starter in the fridge and feeding it only once per week. But be sure to take your starter out of the fridge at least two days prior to baking. You鈥檒l want to feed it twice a day and wait until it鈥檚 actively bubbling again before beginning the baking process, Gendron says.听

Get Baking

Baking sourdough takes a couple of days, though your actual time in the kitchen will be minimal. You鈥檒l need a : these heavy cast-iron pots hold in heat and trap steam for the perfect baking environment for bread. If you don鈥檛 have one, you can use any ovenproof heavy pot with a tight-fitting lid听or a baking stone with an inverted roasting pan (as a makeshift lid), but cast-iron does make a difference.

Below, Gendron shares her favorite way to turn a sourdough starter into an edible loaf of bread. She has perfected her recipe after years of trial and error听and emphasizes that baking sourdough is hard to get right. Expect a few imperfect loaves before you nail it.听

Basic Sourdough Bread听

Ingredients

• A food scale
• Sourdough starter
• 950 milliliters water听
• 1,200 grams flour听
• 20 grams salt听
• A Dutch oven

Directions

Day One:听

Mix leaven: Add 200 milliliters听warm water (roughly 80 degrees), 200 grams flour,听and 50 grams starter to a container and stir. Cover with cling wrap or a tea towel, and let sit approximately 12 hours.

Day Two:

Add 250听grams of the leaven to a large mixing bowl. Pour in 700 milliliters听of warm water, and mix with your hands until the leaven is dispersed. Add one kilo听of flour and mix with your hands until combined听and no dry flour is left. Cover your bowl with a towel or cling wrap, and let it sit for 45 minutes in a warm spot to rise. Mix 20 grams salt with听50 milliliters听of warm water, dissolving the salt. Pour this over top of the dough, and squeeze the dough with your hands to incorporate the salt water throughout. Cover for 30 minutes, then fold the dough every 30 to 45 minutes, repeating four times (this step takes around three hours). Then let it rest one to two hours untouched and covered. Lightly sprinkle flour on the counter, and cut the dough into two equal halves. With lightly floured hands, shape each half into a loose boule, and let them rest on the counter, covered with a tea towel, for听30 minutes. Place into heavily floured bowls, and leave the dough covered in the fridge overnight.

Day Three:

Place the Dutch oven (lined with听parchment paper if so desired) in the oven,听and heat to 500 degrees. Place the bread into the Dutch oven by flipping the bowl over atop it, noting听that the side of bread facing up in the bowl will be the bottom of the bread in your Dutch oven. Score the top of the bread in the Dutch oven by making two slashes, then cover it with the lid. Bake for 25 minutes with the lid on, then reduce the temperature to 475听degrees and bake for 20 minutes with the lid off. (If using a thermometer, the bread should reach 200 degrees.) Cool for one hour, and enjoy!

Sourdough Pizza

Use the same first steps in the bread recipe, but instead of putting the bread in the Dutch oven on day three, grab your favorite pizza sauce and toppings, then follow these steps:

Once the final shaping is finished, divide the dough into rounded one-pound pieces, cover,听and let them rest on the counter for 30 minutes. Preheat the oven to 500 degrees, placing a pizza stone in the oven to heat up at the same time. Dust a cutting board with cornmeal and flour, and press the dough rounds flat until they鈥檙e a half-inch thick.听Pick up the dough and stretch it using the back of your knuckles, rotating the disc听around your hands.听Once the dough is at your preferred thickness for a pizza crust, lay it back on the flour-and-cornmeal-dusted cutting board, and assemble your desired toppings.听Slide the dough onto the hot pizza stone and bake for about eight minutes, turning the pizza 90 degrees about four minutes in.听Cut and serve.

Sourdough Pancakes

That extra starter can make delicious pancakes, with the perfect amount of tartness to cut through the sweet berries or maple syrup that you put on top.听

Ingredients

• 1 1/2 cups sourdough starter
• 1 egg
• Optional: 1 tablespoon sweetener of choice (sugar, coconut sugar, etc.)
• 1/2 cup flour
• 1 tablespoon听milk
• Butter or oil for frying

Directions

Combine the starter, egg, and sweetener (if using). Add the flour and milk as needed to achieve your desired consistency鈥攖hicker batter makes thicker pancakes. Heat a griddle over听medium heat, and pour the batter in three-inch circles, flipping them when they听begin听to bubble. Serve with berries, syrup, or Greek yogurt for a breakfast protein boost.

Common Sourdough Problems

As you prepare听your first few loaves, you might make some common mistakes that lead to dough that doesn鈥檛 rise or bread that鈥檚 too dense. Here, Gendron explains some easy fixes for the most frequent sourdough mishaps:听

• The starter may not be active enough. Make sure you are double feeding it (twice a day) the couple days before you plan on baking if you鈥檙e听having trouble.
• Perhaps the period of folding your bread needs to be longer, so try doing one extra fold and letting it rest for an extra 30 to 45 minutes.
• The moisture level of the bread might be off. Some flours absorb different amounts of water, and things like air temperature and altitude can have an effect as well. Try adding 50 milliliters听more water to听your initial mix. If scored properly, steam from the water will release from your bread, leaving a light and airy crumb.

The post Everything You Need to Know About Sourdough Bread appeared first on 国产吃瓜黑料 Online.

When temperatures drop, comfort food calls鈥攁nd we鈥檙e not talking about post-ride pizza or macaroni and cheese. It鈥檚 stew and soup season, folks.听

Stews and soups听taste听rich and fill听you up, but they also听serve听as a听nutritional powerhouse: you can fill a steaming pot听with fiber-packed vegetables, protein-dense meats and legumes, and energy-rich carbohydrates听and eat it all week long. Here, a few athlete chefs share their favorite recipes for eating healthy听and hearty come听winter.听听

All of these recipes, which serve four to six people,听are customizable in terms of carbohydrate content,听so you can adjust听how much bread, rice, or pasta you add, depending on your training volume. Serve with a slice of sourdough bread or a grilled cheese听on the side if you need more calories.

Grandmother鈥檚 Chicken Soup

Best For: Pre-Workout

鈥淭his recipe is great for lighter training days or as a quick and easy lunch, but you can easily make it more carb heavy by听adding noodles or serving with good-quality bread,鈥� says , an endurance runner and a cyclist who happens to be听a .听鈥淭his basic soup was a household staple when I was growing up. It鈥檚 easy to prepare, uses humble ingredients, and only takes 30 minutes鈥攁nd one pot鈥攖o cook.鈥� If you don鈥檛 have pesto, you can swap in听extra fresh herbs.

Ingredients听

• 2 tablespoons olive oil听
• 1 white onion, peeled and diced听
• 2 large carrots, trimmed and diced听
• 1 parsnip, trimmed and diced听
• 1 medium rutabaga, trimmed, peeled, and diced听
• 1 leek, trimmed and diced听
• 1 pound听skinless chicken breast, diced
• 1/2 cup brown rice听
• 8 cups chicken stock听
• 3 ounces frozen peas
• 2 tablespoons fresh pesto or a handful of fresh chopped parsley听
• Optional: bread for dipping or pasta to add to soup
• Sea salt and freshly ground black pepper

Directions

Preheat a large saucepan and warm the olive oil. Add the diced vegetables, and cook over medium heat for four to five minutes, until they are听lightly browned (pre-saut茅ing the ingredients听is key to a flavorful soup).听Next, add the diced chicken and cook for four more听minutes, stirring every so often.听Stir in the brown rice and the chicken stock. Bring to a boil, and simmer over听low heat for 30 to 40 minutes, until the rice is tender.听Add the peas and听fresh pesto听or chopped parsley. Adjust the seasoning with salt and pepper.听

Divide the soup between bowls and serve.

If you plan to freeze the soup, omit the pesto and fresh herbs. Allow the soup to cool fully, and freeze in separate portions for convenience. This keeps well听in the freezer for up to 14 days. When you鈥檙e ready to eat, defrost in the fridge for 24 hours, then reheat thoroughly and top with pesto or herbs upon serving.

Roast Lamb, Harissa,听and Red-Lentil Soup

Best For: Post-Workout

鈥淎 pretty full-on soup, this one,鈥� Murchison says. 鈥淕ood for a post-long-ride lunch. Just stick it all in the slow cooker, and ride your bike for three hours. Simple! A proper meal in a bowl, this soup has been created for the slow cooker, but the more time you take to cook it, the better.鈥� Thanks to the lamb and red lentils, this dish is packed with muscle-rebuilding protein and听a healthy dose of complex carbohydrates from the sweet potato.

Ingredients

• 2 tablespoons olive oil听
• 1 pound lamb shoulder, diced听
• 2 teaspoons harissa paste听
• 1 teaspoon coriander seeds, crushed听
• 1 teaspoon paprika听
• 1 teaspoon dried turmeric听
• 1 large onion, peeled and diced听
• 2 carrots, trimmed and diced听
• 2 red peppers, seeded and diced听
• 1 large sweet potato, peeled and diced听
• 3 ounces red lentils听
• 6 cups chicken or vegetable stock
• 2 cups coconut milk听
• Sea salt and freshly ground black pepper听

Directions

Preheat a large saucepan, add the olive oil, and sear the lamb over high heat for five to seven minutes. Searing the lamb and (later) the vegetables before transferring to the slow cooker will give you more flavor.听Stir in the harissa听paste, coriander seeds, paprika,听and turmeric. Cook for two more听minutes, then transfer to a听cold听slow cooker. Then听turn on the slow cooker to heat it up, which will take a few minutes.听(If you don鈥檛 own a slow cooker, this dish听can easily be cooked in a large saucepan鈥攋ust make sure you stir it regularly or the lentils will stick to the base of the pan. When cooking in a pan, add two cups of water as the liquid will reduce.)

Use the same saucepan to precook听the vegetables鈥攖he onion, carrots, peppers, and sweet potato鈥攐ver medium heat for four to five minutes.听Stir in the red lentils, then add everything to the lamb mix in the slow cooker.

In the same pan, heat the stock and add the coconut milk while stirring.听Transfer these liquids to the slow cooker and cook听on low heat, with the lid on, for three hours听or on medium heat for an hour and a half.听Once the lentils are soft and the lamb is tender, adjust the seasoning and serve immediately听in bowls.

For a vegan soup, simply replace the lamb with one pound of diced butternut squash and use vegetable stock.

Recipes from The Cycling Chef, by Alan Murchison, reprinted with permission by Bloomsbury Sport, Bloomsbury Publishing.

Cranberry Bean and Swiss Chard Soup

Best For: Prerace

John Pettit, a chef and听cyclocross racer based in Portland, Oregon, likes to prep for听long day at the racecourse with a hearty听soup. 鈥淭his checks all the boxes when it comes to prerace meals,鈥� he says.听鈥淚t鈥檚 loaded with protein, antioxidants, and vitamins.鈥� If you want a听protein boost, add your choice of meat. Pettit recommends adding a ham hock at the same time you mix the beans into the cooked vegetables, for a rich, smoky flavor. You can saut茅 diced ham or bacon听before the vegetables, and use the rendered fat to cook the vegetables.听Either way, vegan or not, this soup will provide enough fuel for your upcoming race.听

Ingredients

• 1 pound听dried cranberry beans (if unavailable, red beans and pinto beans both make good substitutes)
• 2 tablespoons olive oil
• 1 cup diced sweet yellow onion
• 1 cup diced carrot
• 1 cup diced celery root
• 1 cup diced turnip
• 4-ounce听jar pimientos, drained of liquid听
• 2 cloves garlic, minced
• 1 bay leaf
• 1 teaspoon听chili flakes
• 1 tablespoon dried oregano
• 1 teaspoon听smoked paprika
• Kosher salt and freshly ground black pepper听to taste
• 16-ounce听can diced tomatoes
• 2 quarts low-sodium vegetable stock
• 2 bunches Swiss chard, stems removed, leaves cut into half-inch ribbons
• Swiss chard stems, diced
• 1/4听cup parsley, finely chopped

Directions

Soak the beans overnight in the refrigerator in 45 fluid ounces of water (about 5.5 cups,听triple the the volume of the听beans).听The next day, drain the beans and place in a four-quart pot. Cover with water, bring to a boil, and then strain.听Rinse beans thoroughly under cold water and set aside.

Meanwhile, heat the oil in a large saucepan听over medium heat. (If you鈥檙e using听ham or bacon, add it now and cook until crisp.) Add all the vegetables and spices except the tomatoes, parsley, and Swiss chard.听Season with salt and pepper.听Cook slowly for about ten minutes, stirring frequently to prevent coloring. Add tomatoes and heat through.听Season again with salt and pepper. Add the beans, mix well, and cover with stock.听(If you鈥檙e using ham hock, add it now.)听

Gently simmer until beans are cooked through and tender, roughly 45 to 60 minutes.听Add more stock if necessary.听Once beans are tender, add Swiss chard, and simmer for two听minutes.听Season soup with salt and pepper and add parsley.

Ladle into bowls and enjoy with freshly grated Parmesan cheese and some crispy country bread.

Beet Bourguignon听

Best For:听A Vegan Recovery Meal

Stepfanie Romine, coauthor of听,听explains that her take on a traditional beef bourguignon听is just as hearty as the original听but uses protein-dense legumes in place of beef. The thick stew is packed with nitrate-rich beets, and potatoes and carrots add complex carbs, making this听dish perfect for warming up after chilly long runs.

Ingredients

• 1 tablespoon olive oil听听
• 1 yellow onion, chopped听
• 10-ounce package fresh cremini or white-button mushrooms, trimmed and sliced
• 2 celery ribs, chopped听
• 3 garlic cloves, chopped听
• 1 sprig rosemary听
• 1 teaspoon dried thyme听
• 1/2听teaspoon black pepper, plus more to taste听
• 1/4听cup tomato paste听
• 1 cup dry red wine听
• 4 waxy potatoes, such as Yukon Gold, peeled and chopped听
• 3 beets, chopped听
• 3 carrots, chopped听
• 3 cups water听
• 1 cup mixed lentils, soaked overnight, drained, and rinsed听
• 1 ounce dried mushrooms, broken into pieces听
• 2 bay leaves听
• 2 tablespoons red miso听
• Salt听

Directions

Heat the oil in a large stockpot over medium heat. Add the onion and cook until it starts to soften and becomes fragrant, about three minutes. Add the mushrooms, celery, garlic, rosemary, thyme, and half a teaspoon of pepper. Cook until the mushrooms are dark and the vegetables are soft, about five minutes.听Add the tomato paste and cook, stirring constantly, until it darkens in color, about two minutes. Add the red wine and scrape the bottom of the pan to remove any cooked-on bits. Add the potatoes, beets, carrots, water, lentils, dried mushrooms, and bay leaves.听Increase the heat to medium high听and bring to a boil; as soon as it starts to boil, cover and reduce the heat to low.听Cook until the vegetables are tender听and the lentils are cooked, about 30 minutes. Discard the bay leaves.听Whisk in the miso and season with salt and pepper to taste.

Recipe from听, by听Matt Frazier and Stepfanie Romine, 2017.听

Olive-Oil-Poached Tomato Soup with Walnuts听

Best For: A听Nostalgic Meal with a Healthy Twist

鈥淲ith whole foods, I don鈥檛 believe that there are healthy or unhealthy ingredients, just healthy or unhealthy choices,鈥澨齭ays Allen Lim, founder of and the series. 鈥淭he same meal after sitting on the couch all day versus after听riding all day can harm or nourish in very different ways.鈥� This tomato soup that Lim and听chef Biju Thomas devised for the听听is calorically and nutritionally dense: olive oil adds听oleic acids, which boast anti-inflammatory properties听as well as ample healthy fats. A grilled cheese on the side is optional听but highly recommended.

Ingredients

• 1/4听cup olive oil
• 2 pounds tomatoes, quartered (about eight cups)
• 1/2听teaspoon salt
• 1/2听cup walnuts or pecans
• 1/4听cup torn fresh basil leaves
• Juice from one听lemon
• Salt and pepper to taste
• Drizzle of extra-virgin olive oil or balsamic vinegar

Directions

Heat a medium pot over medium-high heat and warm the olive oil. Add the quartered tomatoes and salt, and cook for about ten minutes听or until the color begins to darken. While the tomatoes are cooking, toast the nuts in a dry pan over medium-high heat. Use a wooden spoon to stir frequently. Once the nuts turn golden, remove them from the heat and set aside to cool. Transfer the poached tomatoes and olive oil to a blender.听Pulse to puree. Season the soup to taste with torn basil leaves, lemon juice, and salt and pepper.听

Serve in individual bowls with a drizzle of olive oil or balsamic vinegar and a small handful of toasted nuts.听

Republished with permission of VeloPress from ,听by chef Biju Thomas and Dr. Allen Lim.

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We all know that eating vegetables is important, but it鈥檚 easy to get stuck in a spinach and broccoli rut. Both听 and the 听recommend adding a wide variety of听vegetables to your diet, since each veggie contains a different micronutrient profile of vitamins, antioxidants, amino acids, and minerals. More standard options, like carrots, bell peppers, and mushrooms, are great, too, but if you鈥檙e looking to switch things up, consider introducing听some of these less popular听nutrient-dense听vegetables to your plate.

Celeriac听

Also known as celery root, celeriac makes a great听low-starch alternative to white potatoes. It has听a similar flavor and texture when cooked, but celeriac has about . Dana Lis, director of performance nutrition at the University of California at Davis,听notes that this is ideal for athletes who are trying to fuel appropriately on an easy day.听鈥淥n a rest day, you don鈥檛 need the same amount of carbohydrates that you would need after a hard effort,鈥� she says.听鈥淪o something like this is a perfect way to add nutrients while lowering carbohydrates without sacrificing satiety or flavor.鈥� It鈥檚 also high in potassium, vitamins K and B6, and fiber, which are important for digestion and bone, nerve, and brain听health.听听

Kelp

In 2017, researchers at the University of Southern Denmark that the human brain evolved partially as a result of听nutrients found in seaweed鈥攍ike听 which is , plus iron and vitamin K. Lis explains that kelp is a tasty way to add new flavor and texture to your next meal, and it听makes听a ,听with only 186 milligrams of sodium per full cup. Vegetarians and vegans missing fishy or听umami flavors can mix it into salads and stir-fries, and it even makes a .

Watermelon Radish

This cute radish is a crowd-pleaser. Slice it and you鈥檒l discover听a bright-green outer ring and a hot-pink filling鈥攊t resembles a tiny watermelon. A satisfying crunch and crisp, slightly peppery flavor make听it a fantastic听raw vegetable to munch on, while scoring vitamin C, phosphorus, folate, and potassium in the process, all of which contribute to good cellular health (among many other benefits). Use it as a salad topper, in a vegetable tray, or听for easy at-home pickling.听听

Red Cabbage

While you鈥檝e probably encountered red cabbage as a garnish for your fish tacos or house salad, you should consider making it a bigger part of your diet. A听 85 percent of your daily dose of vitamin K plus 54 percent of your daily vitamin C. It鈥檚 also richer in antioxidants than regular cabbage: it contains which have been linked to , and.听鈥淭ypically, the more colorful, the higher the nutrient density,鈥� Lis explains. Red cabbage听also makes a crunchier, more colorful听coleslaw than its pasty-white counterpart.听

Dulse

If you鈥檙e eating a plant-based diet, dulse should be on your radar: its robust nutrient profile covers vitamins like B12 that are hard to find when you鈥檙e not eating animal products. Dulse is a type of seaweed that can be bought in (don鈥檛 be dismayed by its similarity to fish food), which makes it great for听 increasing sodium. It鈥檚 rich in听vitamins B6, E, and A, contains the same 听as milk鈥攚hich are great for 鈥攁nd听has 听levels to most beans or legumes.听

Beet Greens

You may already be on the beet bandwagon, but don鈥檛 throw away the leafy tops. Beet greens cook down into a tasty saut茅 with a bit of butter or olive oil, says Lis, and the sturdy are packed with vitamins A and K, copper, iron, calcium, and manganese鈥攁ll of which the brain and nervous system rely on to function properly. And a听bunch of beets听offers more bang for your buck听in the veggie aisle, because听you get nitrate-rich beetroot听as well as the听fiber-packed听leafy-green tops.听

Broccoli Microgreens

Small but mighty microgreens have exploded in popularity in recent years听and for good reason: that they contain more micronutrients than many of their fully grown versions. Broccoli microgreens are some of the 听but are also now available at most grocery stores. They鈥檙e packed with twice as much vitamin C as a serving of spinach, as well as vitamin A, antioxidants, and key amino acids. Their crunchy texture holds up equally听well in听salads and stir-fries.

Yugoslavian Red听Lettuce听

If you love crisp, sweet lettuces like romaine and iceberg but are looking for something听more nutrient-dense, try听Yugoslavian red.听It鈥檚 higher in vitamin A and K, antioxidants,听and iron than romaine听but maintains the same sweet flavor and crunch. Those antioxidants help your body efficiently process free radicals鈥攖he potentially harmful chemical by-products of metabolism.听Yugoslavian red lettuce is easy to grow at home, so if you鈥檙e looking for cheap, simple options to ,听it鈥檚 a good choice.听

Fiddleheads

Fiddleheads, the bright-green curled tips of young ferns, are easy to identify and make a great听.听They鈥檙e only in season for a few weeks each spring, when you can also find them at specialty grocery stores or farmers鈥� markets.听The听curlicued听spirals taste a bit like asparagus but are packed with more micronutrients, including vitamin K, iron, and potassium, as well as 5.6 grams of protein per one-cup serving. However,听 to release a toxin that can cause symptoms of food poisoning, so make sure to steam or听saut茅听them for at least ten听minutes.听

Romanesco

This vegetable is similar to broccoli in terms of its , with vitamins C and K as well as antioxidants, but it鈥檚 a dinner-party showstopper thanks to its neat whirling patterns.听A single-cup serving packs in four grams of protein and two grams of fiber, making it a good option if you鈥檙e hoping to cut down on your meat consumption. It tastes a bit nuttier than broccoli or cauliflower听and adds a bit of depth to a roasted-vegetable medley.

Kohlrabi

Kohlrabi is shaped and sized like a turnip, but this root vegetable is more similar to brussels sprouts听in flavor. It鈥檚 extremely low calorie鈥攋ust 37听per cup鈥攁nd a whopping five grams of fiber per serving in addition to calcium, iron, potassium, and 139 percent of your daily recommended vitamin C. It can be eaten raw or cooked听and makes a great cabbage substitute. Keep the stems and use them in a听saut茅听for bonus fiber, iron, and antioxidants.

The post You Should Eat These 11 Vegetables More Often appeared first on 国产吃瓜黑料 Online.

Between finicky eating habits, constantly changing bodies, and a glut of kid-focused food-and-drink marketing, it can be tricky to figure out exactly what (and how much) to feed an active child. We know that children aren鈥檛 just scaled-down adults, but research is still sparse in youth sports nutrition.

Solid nutritional research is hard to conduct听even among adults, and the challenges are greater with prepubescent kids. The subjects rapidly outgrow specific developmental phases,听and the ethics of using children as test subjects鈥攑articularly if the eating patterns in question could be unhealthy鈥攁re murky, explains Brian Timmons, research director of the Child Health and Exercise Medicine Program at McMaster University. But scientists and nutritionists agree on one major point: how you feed your active child now will impact them for decades to come, both and psychologically.听听

Whether your kids are hiking with you in the backcountry or heading to soccer practice, here鈥檚 what you need to know about fueling your mini athlete for optimal adventuring.听

Their Healthy Plate Looks a Lot Like Yours

The most important lesson to teach an active child is that food is fuel, says Danelle Kabush, a mental-performance consultant with the Canadian Sport Psychology Association. Timmons explains that eating well for kids looks a lot like it does for adults: lots of vegetables and other whole foods, carbohydrates to support energy expenditure, protein to encourage听muscle repair and growth, and fat, because it鈥檚 essential to development.听

Jessalyn O鈥橠onnell, sports dietitian for Athletics Canada and mother to a very active four-year-old, is a fan of what dietitians call听the 鈥溾€�:听a meal听with plenty of vegetables, a portion of protein, a grain or starch, and some healthy fats. 鈥淐arbohydrate needs should fluctuate according to activity intensity, duration, and type of sport,鈥� O鈥橠onnell says.听Protein is still key, but aim for 15 grams per meal听rather than the adult-size听recommendation of 20 grams. 鈥淔at aligns听with general-population recommendations鈥攁round 20 to 35 percent of total energy intake,鈥� she says. Don鈥檛 get too caught up in measuring macronutrients, though. Use the athlete鈥檚 plate as a guideline and you鈥檒l be in range.

Kids Burn More than You Might Expect

Between the ages of 8 and 11, children who spend at least an hour a day moving need around 1,800 to 2,200 calories, . (You can see the recommendations broken out by age and activity level )听Anything more than an hour of daily activity could be considered 鈥渉eavy training,鈥� which creates a greater caloric need,听according to a review published in听the .听

Unfortunately, effort and caloric burn are . Have you ever taken a ten-year-old on a bike ride? You likely noticed that it took them听more effort than it took you to climb a hill, but they听might听still beat you in a sprint to the parking lot after a quick break. In addition to wild swings in energy expenditure, prepubescent听children are burning calories quickly to aid their rapid growth and development, making their needs听even听trickier to quantify, explains O鈥橠onnell.

Thinking about your child鈥檚 nutrition in broader terms, rather than tracking every minute of active play, may be an easier way to ensure that they鈥檙e eating enough. O鈥橠onnell typically avoids discussing calories with her patients, particularly children.听鈥淚nstead听I听 to determine if total [intake and output]听is appropriate.鈥� If you want to know if your child is meeting those markers, talk to their pediatrician.听

Kids Use Fuel Differently

Kids naturally burn a higher ratio of fat for fuel compared to adults.听鈥淎dult bodies burn sugar first, then fat, then a bit of protein,鈥� Timmons says. 鈥淏ut kids rely more on fat utilization compared to carbohydrates during exercise. In some of our research, we see healthy up to 20 percent more fat than adults.鈥澨齌immons believes it may be possible to train the body鈥檚 metabolic machinery during childhood, and that eating fat as fuel during endurance workouts as a child could help the body burn fat more efficiently in the future. Metabolic flexibility鈥攖he ability to switch between burning carbohydrates and fat as fuel鈥攊s a , while metabolic inflexibility, conversely, .

鈥淲hen you give children an external source of energy, like a sugary sports drink, their bodies suddenly听,鈥� he says. 鈥淒uring a long hike, your kid is largely relying on fat oxidation, so something like trail mix is听a better option than a purely carbohydrate-based snack.鈥澨�

Real, Whole Foods Matter

Kids should avoid supplements of any kind unless prescribed by a doctor. Earlier this summer,听听found that dietary supplements sold for weight loss, muscle building, and energy were associated with increased risk for severe medical events in children and young adults. Active children still need to replenish muscle glycogen and repair damaged tissue during and after exercise, but a balanced听diet of whole foods beats out protein powders or energy gels, according to Timmons. 鈥淚t鈥檚 easy to lose sight of the overall diet when thinking about athletic needs,鈥� he says.

For activities that last under an hour, Timmons recommends making sure that your child has access to听healthy snacks with a dose of fat, like trail mix or a peanut-butter sandwich, if they ask for food.听On longer days,听if you notice they鈥檙e not eating and their energy is flagging, set a good example: regularly take bites of whatever fuel you brought along, and encourage them to do the same.

For postworkout recovery, most kids just need a well-rounded meal, says Timmons. If a quicker hit of calories is in order, go听for an old-school staple: milk. 鈥淲e did a with milk versus sports drinks for recovery,鈥� Timmons says. 鈥淭he protein, fluid, carbohydrates, and salt in milk are all great for recovery and muscle repair.鈥澨�

Hydration Is Simple听

Hydration is hugely important for any athlete, but as a parent, your job is simple: offer easy access to water and help your child notice thirst cues. 鈥�Thirst is the best gauge for when kids should drink,鈥� Timmons adds. If you鈥檙e worried about how much they鈥檙e drinking, have them hop on a scale pre- and postexercise. A loss of 2听or 3听percent of body weight isn鈥檛 abnormal on a hot day for a hard effort like a cross-country race, says Timmons.

Skip sugary drinks like Gatorade in favor of water or a homemade blend. 鈥淭here鈥檚 certainly a role for sports drinks for an athletic kid expending a lot of energy, especially in endurance sports,鈥� adds Timmons. But watered-down fruit juice with a pinch of sea salt will do just fine.

A Positive Relationship with Food听Starts Early听

The most important part of childhood nutrition is for kids to develop听a healthy relationship with food and their bodies.听That education will likely have to come from you, as听coaches and teachers aren鈥檛 trained to dispel nutritional advice听and often accidentally spread misinformation, says Timmons. Even professional athletes can set a bad example: the New York University听School of Medicine recently released a condemning sports teams鈥� rhetoric around nutrition, suggesting that most of the sugary food and drink听marketed through 鈥渕ulti-million-dollar television and online sports sponsorships鈥澨齣s unhealthy, especially for children.

Kabush explains that she鈥檚 also seen an increase in pressure for young athletes to look a certain way, which can lead to unhealthy habits like extreme dieting and binge-eating patterns. 鈥淚 can鈥檛 imagine growing up right now, especially with social media, with the pressure to have a 鈥榩erfect鈥� body,鈥澨齂abush says.听When healthy eating isn鈥檛 part of a child鈥檚 early life, they鈥檙e more likely to be swayed by fad diets and unrealistic body-image expectations as they grow up.

鈥淣utrition knowledge should be a part of a young athlete鈥檚 development from an early age,鈥� Timmons concludes. It鈥檚 as critical to their mental health as it is to their physical growth.

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Turning on the stove to make a healthy snack is probably the last thing on your mind after a blistering听midsummer workout. When you鈥檙e trapped in a heat wave, opt for a recovery meal that helps you cool off. Below, a few pros share their favorites. These recipes are听still rich in听muscle-building听protein and glycogen-store-replenishing carbohydrates, but they鈥檙e crisp, cold, and refreshing.听

Thai Quinoa Salad听

When听Shalane Flanagan traveled to Bend, Oregon, to kick off recipe testing for ,听her second book with听, this was the first recipe to come out of the kitchen. 鈥淚t was love at first bite,鈥� says Kopecky.听鈥淲e continued to tweak the recipe, not because it needed much work, but because we secretly wanted an excuse to make it time and again.鈥� Prepare听this salad on a Sunday night听and enjoy it for听work lunches all week long,听or serve it as a side dish with听a protein like steak or salmon.

Salad Ingredients

• 1 cup quinoa, rinsed and drained
• 2 cups (about two听large) grated carrots
• 2 cups thinly sliced purple cabbage
• 3 sliced green onions, both the whites听and greens
• 1 cup packed mint leaves, chopped (cilantro works, too)
• 1 cup packed basil leaves, chopped
• 1 jalapen虄o or serrano pepper, seeds removed, minced (optional)
• 1/2听cup roasted peanuts, chopped

Dressing Ingredients

• 1/4听cup extra-virgin olive oil
• 1/3听cup fresh lime juice (two听to three听limes)
• 2 tablespoons soy sauce or tamari
• 2 tablespoons honey or maple syrup
• 1 tablespoon fish sauce (optional)

Directions

In a medium saucepan over high heat, bring one and a half听cups water and the quinoa to a boil. Reduce the heat to low and simmer, covered, for 15 minutes or until all the water has been absorbed. Transfer to a large salad bowl, fluff with a fork, and set aside to cool. Meanwhile, prepare the dressing: put all of the ingredients in a glass jar or bowl, and stir to combine. Once the quinoa is cool, add the carrots, cabbage, green onions, mint, basil, and pepper to the bowl, and toss to combine. Add the dressing and toss again. Add more fish sauce and soy sauce to taste. Top with the peanuts. Chill in the fridge for at least one听hour or until ready to serve. This salad will stay fresh in airtight glass containers in the fridge for up to five听days.听

Hearty Tuna Salad

At age 25, Rally UHC Cycling鈥檚 might be one of the youngest riders on the team, but he鈥檚 one of its听top chefs. 鈥淢y recovery salad hits all the marks,鈥� he says. 鈥淚t鈥檚 full of the vitamins and protein my body needs, plus it鈥檚 nice and cold.鈥� Ellsay makes this salad after easier endurance rides. After high-intensity efforts, he鈥檒l add a smoothie featuring tart cherry juice for a faster hit of carbohydrates and protein.听

Dressing Ingredients听

• 1 tablespoon olive oil
• 2 tablespoons balsamic vinegar
• 2 teaspoons cocoa powder
• 1 teaspoon听Dijon mustard
• 1/2听teaspoon honey
• Black pepper

Salad Ingredients

• Fresh greens of choice
• Grated carrot
• Canned tuna
• Sliced tomato
• Thawed frozen corn
• Sliced green onions
• Chopped cooked beets
• Cranberries
• Nutritional yeast

Directions

Blend dressing ingredients. Build salad. Enjoy in the shade鈥攁t least, that鈥檚 how Ellsay does it.

Smoked Tofu and Soba Noodle Bowl

Professional mountain biker specializes in long stage races, so she听needs a hefty way to refuel fast after rough days on the bike. The vegan cyclist鈥檚听favorite postworkout meal can be prepared the night before a big ride to save on cooking time.听And during the summer, it鈥檚 best served cold.听

Bowl Ingredients

• Buckwheat soba noodles
• Smoked tofu
• Olive oil
• Shiitake mushrooms, sliced
• 1/2听cup edamame
• Bean sprouts
• Shredded carrots
• 1/2 red or orange bell pepper, chopped
• Black sesame seeds

Peanut Sauce Ingredients

• 4 tablespoons peanut butter
• 2 tablespoons tamari or soy sauce
• 1 lime, juiced听
• 2 teaspoons chili-garlic sauce
• 2 tablespoons water

Directions

The night before:听Cook your soba noodles according to the package鈥檚 directions,听then听refrigerate overnight. Blend ingredients (in a blender or by hand) for peanut sauce;听Looney recommends making three to four听times the recipe amount and storing it in the refrigerator to use with other meals.

Postworkout:听Slice and听fry the smoked tofu听in a pan with a small amount of olive oil. Saut茅听mushrooms in water. Layer noodles, tofu, edamame, bean sprouts, carrots, and bell peppers into a bowl. Top with peanut sauce. Garnish with black sesame seeds.

Simple Sardine Sandwich

Professional triathlete听听favorite quick snack is a simple听cracker sandwich with听salty sardines. They鈥檙e ideal when you need a little boost, offering protein, carbs, and healthy fats, and they make听an easy听on-the-go meal whether you鈥檙e snacking at the听office post lunch run or at the campsite after a long hike. If sardines aren鈥檛 your thing, try canned wild salmon or trout.

Ingredients

• Spinach
• Tinned sardines
• Sliced avocado
• Organic rice crackers
• Whole-grain mustard
• Salt and pepper

Directions

Layer spinach, sardines, and avocado onto crackers. Top with drizzle of mustard. Salt and pepper to taste.听

Cured听Salmon and Beet Salad

Olympic runner Alexi Pappas doesn鈥檛 have a lot of free time to cook, so she often听relies on ingredients she can prep ahead of time, like Instant Pot鈥揷ured salmon and roasted beets. When she finishes a workout听around mealtime, she鈥檒l toss together a salad from the fridge and wash it down with a glass of boosted with collagen.

Ingredients

• 1 or 2听servings of wild salmon (about two听to three听ounces)听
• 1 tablespoon soy sauce
• 1 teaspoon sugar
• Fresh beets
• Olive oil
• Balsamic vinegar
• 1 handful fresh dill
• 1 handful fresh mint
• Greens and microgreens (choose your favorites)
• Cherry tomatoes
• Optional:
  • Sliced avocado
  • Tzatziki sauce
  • Sourdough bread
  • Watermelon
  • Tajin seasoning

Directions

The night before:听Cure the salmon in an听Instant Pot on steam听mode for 15 minutes with soy sauce, sugar, and a bit of water. (You can opt to if you prefer.)听Cube beets, toss them in olive oil, and听roast听in the oven at 400 degrees for 30 to 40 minutes until tender. Toss beets with more olive oil, balsamic vinegar, and chopped dill and mint leaves. Refrigerate.

Postworkout:听Create a base of greens and tomatoes, then top with salmon and beet salad (use the dressing on the beets to dress the entire salad). Pappas typically adds avocado chunks and tzatziki sauce on top听and eats the salad with a chunk of sourdough bread to refill her glycogen stores. For a simple, hydrating side dish, she adds watermelon sprinkled with Tajin seasoning, which is a blend of chili powder, lime, and salt.

Avocado Smoothie

After a long day in the mountains, professional rock climber and blends up this smoothie, packed with healthy fats, muscle-rebuilding proteins, and creatine. Timms points out that, as听a Canadian, she鈥檚 obligated to include maple syrup鈥攂ut you can flavor the smoothie with your sweetener of choice.

Ingredients

• 3/4听cup almond milk
• 10 ice cubes
• 1/4听to 1/2听avocado
• 1 scoop protein powder of choice
• 5 grams creatine powder
• Maple syrup to taste

Directions

Blend until smooth.听

Coconut-Mango Smoothie

If you spent your workout craving a pi帽a colada, mix up professional cyclocross rider听听refreshing听tropical smoothie. Creamy, satisfying coconut milk and fresh cilantro and mint make for a zestier drink听than the听standard berries-and-whey-protein blend.

Ingredients

• 1/2 cup coconut milk
• 1 cup frozen mango chunks
• 1 handful cilantro, chopped听
• 1 handful mint, chopped
• Squirt of lime
• 1 handful frozen spinach
• Optional:
  • 6 ice cubes or a frozen banana, sliced
  • Protein powder

Directions

Blend until smooth.

The post Cool, Healthy Recovery Meals and Snacks for Hot Days appeared first on 国产吃瓜黑料 Online.

Runners don鈥檛 talk about gut issues enough. Queasiness, emergency bathroom breaks, and cramps derailed my races for听a decade. But after years of 100-plus-mile training weeks and everything from 5Ks to 50K trail races,听I finally figured out how to not听be in the Porta-Potty听line when the gun went off. You can avoid serious gastrointestinal distress on the start line by prepping the right way. Here are all the tricks I used ahead of the North Face Endurance Challenge 50K at听, where I ran my way into second place鈥攚ithout a single aid-station pit stop.

A Few Months Before Race Day

Test, Retest, Test Under Stress

In general, I train to avoid surprises on race day. But it took me years to learn that听in addition to test-driving terrain, gear, and weather, I also needed to get used to the foods I would eat. I rejected this idea听for a long time, because it didn鈥檛 always feel necessary to take in so many calories during a training run鈥攅ven if I wound up depleted, I could replenish myself听afterward. But this year, I realized that to听train effectively and race well, I needed to eat the way I would when competing. It helped me figure out how much fuel I can take in and what types work best for me.

Plan Your Race Day Menu

Race day isn鈥檛 the moment to try potato chips mid-run for the first time. Sure, plenty of people rely on aid stations, but if you鈥檙e prone to stomach issues, race with your own fuel. I鈥檝e dialed my intake down to a few staples that I know work for me:听,听,听, and听. I鈥檓 sure that by next year听I鈥檒l have a slightly different list, and when I run longer races, I鈥檒l add savory flavors听and a bit more fat and protein into the mix. Bottom line: you should know well ahead of time what and how much you plan on eating听and how you鈥檒l carry it all.

Train Wearing Your Hydration Vest

If your hydration vest or pack isn鈥檛听adjusted right, it can hit your stomach or ribs in a way that makes you feel nauseous after a few miles. Like wearing an ultra-compressive sports bra, a pack can change the way you naturally breathe while running, so race day should not be the day you test it for the first time. I wear mine any time I run for more than an hour, even if it just has a bit of water in it.听

Two Days Out

Reduce Your Fiber and Fat Intake

Minimizing your fiber intake听can save your stomach on race day. 鈥淚 adjust an athlete鈥檚 diet to听tone down on high fiber and fat while adding in more carbohydrate-focused snacks prerace,鈥� says Dana Lis,听director of performance nutrition at University of California, Davis.听You don鈥檛 want to deviate too far from your regular routine, but think听of fruits and vegetables as side dishes rather than听main courses during these last couple days. It鈥檒l keep you from needing to hit the bathroom repeatedly. Same goes for fat: too much can lead to听GI distress and diarrhea, so cut back slightly.听

Get Your Act Together

Don鈥檛 save packing your race bag, overnight bag, or cooler until the day before, especially if you鈥檙e traveling to a race. Pack as far out as possible to cut down on nerves.听鈥淎 prerace routine lays out a series of actions to keep your nerves in check,鈥� writes Simon Marshall, who has a PhD in sport and exercise psychology, in his book,听. that anxiety can trigger symptoms in the gut, so the less stressed you can be in the hours leading up to the race, the better. Having your race bag ready to go means one less thing听you need to worry about at 10:00 the night before the race.

The Day Before

Run (a Little)

A few miles of easy running the day prior to your race can help keep things moving, especially if you tend to get a little backed up on off days.

Scope Out Your Bathrooms

Note where the Porta-Potties are (and how many there are), and look for secret bathrooms. At Bear Mountain, the Porta-Potties at the main race area had a huge line, but there was a totally empty park bathroom about 250 yards away that I had scouted the day before.听

Check in Early If Possible

Most races allow you to get your number on race morning, but if you can, hit packet pickup the day before. Then, when you get to the venue in the morning, you just have to warm up and hop in that bathroom line听instead of waiting at registration while your stomach grumbles.

On Race Day

Wake Up Early. Very Early.

I wake up three or four hours ahead of start time, because I need extra time to get my stomach sorted out on race mornings. I get听super nervous, which makes eating difficult, so I try to stay calm by reading a favorite book while I get through my breakfast (which I eat as early as possible to have plenty of digestion time). Nutritionist Amy Shapiro, founder of听, recommends听eating between 300 and 400 calories听around two hours before you run, but听you should experiment to find out what works for you. I usually have around 400 to 500 calories and a bit of caffeine heading into my race.听

Don鈥檛 Eat Anything New

I鈥檝e said it before, but it bears repeating: if you haven鈥檛 eaten it before but it鈥檚 in your registration bag or at an aid station, skip it.

Skip the NSAIDs

You might think an anti-inflammatory will keep you feeling spry and pain-free, but it can also lead to severe听. Philadelphia-based sports medicine doctor Michael Ross warns his patients not to use NSAIDs frequently while exercising. They can cause GI distress in the short and long term听and can lead to听potential听. Avoid听them unless you鈥檙e operating under doctor鈥檚 orders.

BYOTP

Never count on a Porta-Potty being well stocked. Pack some toilet paper in your bag in case of emergency.

Stay Calm

The second I start thinking, 鈥淚s my stomach OK?鈥� is the second that it starts gurgling or cramping. The power of the mind can be terrifying mid-race, and听, so just relax. 鈥淭he better you are at changing attention channels when needed, the less likely it is that you will become stuck,鈥� Marshall writes. I Sharpie a race day mantra on my hand (鈥渒ick ass鈥� during my last听Ironman, 鈥渞ace happy鈥� during my most recent 50K) that helps me reset when my mind wanders to my stomach.听Any mind trick that keeps you from pondering the state of your stomach is worthwhile.听

Stick to Your Fuel Plan听

Don鈥檛 get so caught up in the race that you forget to eat and drink. If you鈥檙e nervous about sticking to your schedule, set your watch to beep at the intervals when you need to fuel.听

Take Advantage of Aid Stations听

If you have even the slightest urge to go to the bathroom, jump into the Porta-Potty at an aid station. It鈥檚 worth those 30 seconds听to feel more confident in the next leg of the race.

Post-Race

Be Gentle to Your Body

Don鈥檛 expect a lot from your stomach at this point. Be prepared with simple stuff you know you can choke down at the finish to get some carbs and protein into your system. A protein powder you use often or simple carbs like bagels or bananas听will be gentle on your digestive system. Rehydrate听slowly听and with added electrolytes: the听听recommends boosting your water with a听tablet or even just a pinch of salt. As the day wears on, sneak in some听fibrous听greens and veggies, which will听help you听get back on track, whether you鈥檙e backed up or hitting the bathroom more often than normal.听That said, if you鈥檙e craving听a cheeseburger and a Coke post-race, by all means, go for it. Listen to your gut.

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