Pre-Workout & Race Smoothie Recipe

What AND when you eat before a run is important especially if it’s a workout or race. Digestive problems are an all too common issue for runners during a run. That’s the last thing you want especially during a race! Needing to go to the bathroom, nausea and cramping can all be prevented if you eat correctly.

Your meal needs to be easy to digest, familiar to your body, timed correctly and provide the proper nutrients for you to run well.

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An ‘athlete inspired’ smoothie can be the perfect pre-run choice because it is easy to digest and provides a high amount of complex carbohydrates to fuel your run. Ideally, you want to eat your meal at least 2-3 hours before your run to allow your body time to process what you eat. Make sure you try out any new recipe well in advance of a race to make sure it is compatible with your body. Finally, adding specific ingredients to your meal can help you improve your performance.

Give our ‘athlete inspired’ pre-race smoothie recipe a try before your next run and feel how it improves your performance. It’s quick and easy to digest and gives you the energy you need for your run. The beets provide nitrates that are scientifically proven to enhance performance. The berries and optional ginger and turmeric provide anti-oxidants and decrease inflammation.

12 oz water or almond milk
1/4 cup fresh beet chopped
2 medium bananas
1 cup fresh or frozen berries
1/4 inch slice of fresh ginger (optional)
1/4 inch slice of fresh turmeric (optional)

Put ingredients in blender until thoroughly blended and enjoy 2 hours before your run.

Happy Running,

Lindsey Hintz, M.S. Nutrition for Sports Performance

Delicious & Healthy Ice Cream Recipe

A common misconception is that eating a healthy diet is not tasty or enjoyable. This couldn’t be farther from the truth. Learn about the health benefits of blueberries and be sure to check out our truly delicious and healthy blueberry ice cream recipe below.

Blueberries may be small, but they’re certainly not lacking when it comes to being loaded with phytonutrients and antioxidants. Antioxidants help to reduce inflammation and oxidative damage to cells resulting from free radicals produced during periods of strenuous activity or stress. Whether you’re an athlete or not, we all have stress in our lives so eating foods to help combat that is important. Blueberries have been shown to increase memory, reduce the risk of heart attack, prevent cancer and also promote healthy blood pressure. Researchers believe the high concentrations of anthocyanin, a very powerful antioxidant that gives blueberries their color, is responsible for the protective benefits.

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One of the most important ways, aside from antioxidants, that blueberries can positively affect your workout and health is through their ability to provide your body with high amounts of water. Since our bodies are composed almost primarily from water (about 70-75%), it is not surprise that we require high amounts of fluid in our bodies in order to achieve optimal results when exercising and for overall health. This is not only important to keep you from getting dehydrated, but is actually very important in promoting athletic performance. If you do not have enough water in your system, you can experience severe muscle cramps, lack of energy, brain fog, dizziness, nausea and poor digestion.

Blueberries are also a great source of fiber. One cup provides a whopping 4 grams, 14% of the recommended daily intake. Fiber in the diet is important, but especially that of athletes because it provides sustained energy throughout your workout. Most people do not eat enough fiber throughout the day and experience sluggishness, irregularity and constipation. Keep in mind, however, eating too much fiber right before a race or workout can cause digestive distress. This can simply be avoided by making sure you’ve eaten 2-3 hours beforehand and by practicing your nutrient intake with race-simulation workouts. I do this quite frequently, but especially when I’m getting ready for an “A” race. I want to be prepared the best I can and eliminate as many things within my control that could go wrong.

Blueberries contain numerous vitamins and minerals that are not only important for good health and optimal growth, but are actually very important in improved athletic performance. They are high in vitamin C, which will help your immune system to keep running strong, prevent you from getting sick and help you to recover faster from workouts. Studies have also shown that blueberries help prevent post workout muscle soreness by reducing inflammation. Blueberries have also been found to be high in vitamin K, which is important in maintaining healthy blood flow, blood clotting and helps your body absorb calcium (important for bone health). The phytonutrients in blueberries take it one step farther by protecting blood components from oxygen damage that could lead to clogging.

Now that you know some of the ways you can benefit from adding blueberries to your diet, the nice part is that they’re easy to eat and go with just about anything. I eat them everyday in my post-workout or morning smoothie, but they go great topped on oatmeal or eaten alone. You can add them to salads and let the natural sweetness serve as your dressing. Blueberries can also be mixed in with a frozen banana to make a delicious ice cream. On hot days, eating frozen berries directly out of the bag is a great option, too. However you choose to do it, make it a point to eat loads of berries every day.

blueberrybananaicecream

BANANA BLUEBERRY ICE CREAM
INGREDIENTS
  • 2 frozen bananas
  • 1 cup frozen blueberries
  • 1/4 cup almond or coconut milk
  • 1/4 cup coconut flakes
  • 1/4 t vanilla extract
  • 1/4 t cardamon powder
METHOD
  1. Remove the frozen fruit from the freezer, and let it sit for about five minutes, so it softens up a little bit.
  2. Put all ingredients in the blender, and start to blend, using the pulse button. It will be difficult to blend at first. (I make sure I have my tamper ready to help distribute the ingredients).
  3. Blend until very thick and smooth.
  4. Scoop out and serve immediately.
  5. Serves 2. It’s the perfect after dinner treat. It tastes so good, you’d think it wasn’t healthy.

Happy Running & Eating,

Lindsey Hinty, M.S. Nutrition for Sports Performance

Tasty, energizing smoothie for recovery and performance

What runner doesn’t want to boost performance, recover quicker and have more energy? Besides improving the efficiency of my running technique and training smarter, nutrition provides the most important benefits to my running performance. I am known for being an injury-free ultra runner and this smoothie that I drink after every run is one reason why.

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Delicious super food ice cream recipe

If you’re not eating this super food daily, we highly suggest it. They are nutritious, full of antioxidants and may help with weight loss. For athletes, they are proven to increase performance while enhancing recovery. Learn about this food we eat daily and be sure to check out our delicious and healthy super food ice cream recipe below. Continue reading

Healthy, delicious ice cream recipe

We here at Wholistic Running hope your holiday season is going well and that your running and health are thriving. You’ll love our amazing banana & blueberry ice cream recipe, give it a try!.

Click here for our delicious, healthy ice cream recipe