My crazy schedule has left me lacking in the grocery department. Thank god for frozen kale – otheriwse I’d be eating
normal-colored non-green smoothies!
I’ve been without my beloved Kombucha since last Thursday. After pushing it with a looong (for me) run Sunday (and the travel, which always messes with my… ahem… digestion), I needed a stiff Kombucha to help my body chill out.
My bosses know of my food-love and let me pick the dinner spots when we’re all in town. Tonight I chose Empire State South. A (very worthy) repeat for me, but new to them. Check out my brunch review here.
Tonight was another stand-out meal:
***Insert pretend picture of my entree: Riverview Pork Loin served with pickled WG tango celery, kale and spring onions***
Dessert barely survived long enough for a picture:
This Strawberry Fried Pie was one of the best things I’ve eaten in a long time. The dough was more beignet-like than greasy fried pie. A crunchy sugar coating on the outside was perfectly balanced by the tang of the buttermilk ice cream and pickled strawberries. I’ll be dreaming about this for days.
Last night I cam across an article about the ideal percentage of carbs and protein for athletes in the Phidippidies (my favorite local running store) newsletter by Nancy Clark, MS RD CSSD.
- Ingest 2.3-3.2 g of carbs per pound of body weight for 1 hour/day of moderate cardio exercise
- During longer runs (1 – 2.5 hours), aim to take in 30 – 60 grams of carbs/hour (120 – 240 calories)
- It takes the body 24-36 hours to replenish depleted glycogen stores post-exercise (assuming no running in that time)
- For runners that struggle running with food on their stomach (me!), swishing a sports drink around in your mouth pre-run “This sends a message to the brain that energy is forthcoming and you’ll feel more energetic. Swishing can enhance performance by 2% to 3% if you are exercising on empty.”
- In order to best develop muscle, athletes do need more than the 0.4g protein per 1 lb of body weight. Aim for 0.5 – 0.8 g protein per pound (if you’re trying for bulk you’ll need more… this is geared to runners!)
- Eat 20 g of protein within 30 mins of weight/resistance work to maximize benefits. Don’t stop there though – “the highest rate of protein synthesis is 3 to 5 hours post-exercise”
- They don’t necessarily recommend buying a whey protein supplement. Like any nutrient, it is best consumed in the course of a balanced diet… HOWEVER, many of us who eat a more plant-based diet may need a supplement. I’m holding fast to my morning post-workout protein shakes!
Do you pay attention of the carbs/protein you take in?
I recommend tracking your protein intake for at least a day. I was shocked to see I need about 20g more!