Sprint 2 the Table

Appetites and Adventures

Can You Hear Me Now?

By

Have you guys been following the cell phone news?

 

They may cause brain cancer.

 

Lovely.  As someone who spent the better part of college with a phone glued to her ear, I’m not amused.

 

I turned to NPR (dork).  Apparently the culprit is the radio frequency electromagnetic fields cellphones give off.  They could be carcinogenic.  Could be.

Know what else could be carcinogenic?

  • Coffee
  • Pickled Vegetables
  • Alcoholic Beverages
  • Ultraviolet Rays
  • Talcum Powder
  • Hormone Replacement Therapy

 

Basically, I’m a goner.

 

Honestly, I don’t like talking the phone anymore.  Can you grow out of that? I use mine primarily to text and email.  And tweet.

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In happier news, I’ve had a great time this week eating green foods!  Despite how it may look from the smorgasbord I posted yesterday…

 

1. Tami’s Green Gazpacho:

 

My modifications included the addition of 2 jalapenos, using a whole cup of  cilantro, and reducing the water by a cup.  I also bypassed the bread and topped it with Greek yogurt (which was amazing!).

Next time I’d reduce the salt a bit, but other than that it was a fantastic summer soup. The perfect cool lunch with insanely hot weather!

 

2. Salad… con mucho color.

 

I had some fresh mozzarella left over from my Peach Caprese Salad, so I used that to make this Spinach–Carrot–Tomato-Caprese-Salad.  With hummus.  And… an embarrassing item.

See the falafel-looking things?  Those are “Chicken Bites.”  They are made by a company called Happy Bites.  They make sneak veggies into their frozen kids snacks… yes, I’m almost 28 and I buy over-priced children’s foods. You can find them at Whole Paycheck Foods… the Veggie Tots are good too.

 

3. Averie’s Avocado Banana Ice Cream.

 

You guys know I love avocados in smoothies – it makes them deliciously creamy.  Why not in ice cream?  I trust Averie.

Did I mention it’s VEGAN ice cream?

I used So Delicious unsweetened vanilla coconut milk, omitted the sugar, added 1/2 a packet of Stevia, and used maybe 1/2 C of ice cubes.  My Magic Bullet blended it like a champ.  Then I threw it in my mini-ice cream maker.  And immediately devoured 1/2 of it.  Before dinner because I’m not a Happy Bite-eating kid.

***

I’m off for a morning run before A) it reaches 90 degrees and B) Souper Jenny’s Underground Supper Club tonight. It’s so underground that I don’t even know where it is or who the chef is yet!

Do you like to talk on the phone? Will you change your usage habits in light of the potential cancer-risk?


Chef Summer Series – Hugh Acheson

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Before I write about yet another gluttonous feast delicious dinner…

 

Let’s talk about running in 90 degree temps.

 

I took off today a little later than planned (see the last pic in the post for an explanation).  It was already closing in on 90 when I got outside to run.  Nothing like a little sweat.  My original plan was 7 miles.

My Reality:

  • Distance – 5 miles
  • Time – 41:58
  • Pace – 8:32

 

A good pace, but I think it’s just because I hauled it home at the end just to get it over with.  Seriously.

I have NEVER felt like I might puke during a run before.. Until today (no, it wasn’t the champagne, thankyouverymuch).  It was so hot and I was sweating so hard… not pretty.  I need hot weather running tips.  Or I need to wake up earlier.

 

There was a treat waiting for me when I got back.  The vegan SunWarrior Protein Powder I ordered arrived!  Vanilla flavor.

Still sweating, I got to work making a huge green vanilla-almond shake with my new powder.

 

I wanted SO badly to like it. The ingredients/nutrients are awesome.

It’s chalky and not-so-tasty.  Any one want a full (minus one scoop) bag of this?  I’ll ship it to ya!

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Let’s talk about something much more delicious!  Wednesday night was a dinner of epic proportions.

 

One of the new friends I met while going solo to the Food and Wine Festival and I went to the first in a Chef’s Summer Series put on by ONE. Midtown Kitchen.

The series of dinners consists of 5 course meals with pairings prepared by some of Atlanta’s best chefs in conjunction with ONE’s chef, Drew Van Leuvan.  Last night’s meal with Hugh Acheson from Empire State South was outstanding!

James River Oyster with limoncello and lemon verbena

L to R: Summer Squash, Warm Bucheron, Veal Sweetbread, and Weisswurst all over Salsa Verde

Beets, Radishes, Arugula, Nasturtiums, and Pickled Ramps with a Charred Vidalia Cream

Beef Tartare with Cured Local Yolk, Crisp Tendon, Baby Fennel, and Tomato

Riverview Pork Loin with Braised Belly, Mixed Bean Escabeche, Sorghum & Green Tomato Chow Chow

Tres Leches with Blackberries, Lime Sugar, and Vanilla Lime Sorbet

The food was amazing. Except the oysters.  I do NOT like them, Sam I Am. Other than the ocean food, I can’t even choose a favorite course.

The flavors on each plate were spot on – they played off of each other such that each bite was better than the last.  Well done, Hugh and Drew!

Did I mention each course had champagne pairings?!

 

The champagne pairings were interesting.  I thought by the end they were a bit of a stretch (5 champagne pairings = HARD).  And I probably more champagne last night than I drank in all of 2010 combined.  Ouch.

My favorite by far was a Chateau St Michelle Luxe.  It paired really well with the tartare, something I didn’t think a sparkler could effectively do. At $20/bottle, it’s a get deal too!


We are planning to attend a few more.  June 29th with Bruce Logue from La Pietra Cucina is next on my list.  La Pietra is one of my top 5 restaurants in Atlanta!

***

Talk about a champagne high!  I’m going to take a teensy break from drinking.  At least until Supper Club Saturday.  Supper Clubs and Dinner Series are really popular here.

Do you have a lot of dinner events/clubs in your area?

Do you like the sweeter champagnes or dry?  Or do you care (mimosas anyone)?

 

Unwinding with Gratin

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You know those days when you walk in to work thinking everything is going smoothly?  Your projects are expanding, there’s a long weekend ahead of you… life is good.  And then everything turns upside down.

Yeah… welcome to my Wednesday.

 

It started out well.  I ate a prune (instant stick-to-your-ribs energy!) and hit the streets for an run before the heat was too overwhelming.

Stats:

  • Distance: 5 miles
  • Time: 41:38
  • Pace: 8.28

 

When I walked in from my run, the concierge told me I had a package.  Packages aren’t bills!  Oh happy day! 🙂

I won a copy of Heidi Swanson’s new cookbook, Super Natural Every Day, from Lisa @ Snack Girl!  I never win anything – and THIS is a rockstar item to win.

If you don’t already know her, Heidi is one amazing cook.  I’ve never made anything from her blog that I didn’t love.  Check her out @ 101 Cookbooks.

 

Smiling in my cookbook-winning afterglow, I enjoyed a repeat breakfast: Protein Banana Pudding. This time I spread it on an Udi’s Gluten-Free bagel.  It was pretty good!  The texture still felt “normal” – something a lot of gluten-free breads lack (IMHO).

Full-disclosure: I never eat breakfast at the table.  It gets scarfed down in the bathroom in my mad-morning rush whilst chastising myself for not getting out of bed earlier.

I bought myself flowers


Then I got to work and the proverbial shit hit the fan.

The highlight of my day was using the restroom on another floor.  Why?  Because they had a sign on the door explaining why there are black mats on the floor between the stall dividers.

Apparently there was “concern voiced over the shiny finish to the restroom floor and the lack of privacy.  The solution was to add a couple of mats strategically placed mats between stalls to obscure the view of the person beside you.”

Who does that?! It did make me laugh, which was exactly what I needed. 🙂

Back in the safety of my own bathroom home, I took a moment to exhale before beginning dinner.  Gena @ Choosing Raw posted a recipe for Vegan Summer Vegetable Gratin.  I’ve been waiting forever weeks days to try it.

Step 1: Make it non-vegan… I was out of milk!

This Gratin is time consuming to make, but I promise it’s worth it.  The panko gave the eggplant an awesome crunch.  All that basil will look excessive when you’re layering, but it adds an amazing flavor.  Next time, I’ll may adding more tomatoes (they were fantastic roasted!).

This was incredibly good as-is.  I had 2 servings.

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Seconds. That’s a cookie on the plate behind the gratin. + a glass of Syrah.

Summer Vegetable Gratin

  • 1 1/2 medium zucchinis, sliced into 1/4 in rounds
  • 2 medium tomatoes
  • 1 large eggplant, sliced into 1/2 in rounds
  • 1 egg, beaten
  • 3/4 C whole wheat panko
  • 2 tsp oregano
  • 1 tsp red pepper flakes
  • 1 C Daiya pepperjack cheese
  • 1 C fresh basil, cut into ribbons
  • S+P, taste

 

Sprinkle the eggplant and the tomatoes with a generous dose of salt and let them sit for ~30 mins.  This draws out moisture and takes the biterness out of the eggplant.

Meanwhile, set oven to broil, and sprinkle the zucchini slices with salt and pepper.  Place them on a piece of foil in the oven until nearly crispy (but still moist).  Remove and set aside.  Reduce oven heat to 400 degrees.

Firmly pat eggplant and tomatoes dry.  On a plate, mix the oregano and red pepper flakes into the panko.  Dip eggplant slices in the egg, then dredge them in the panko and transfer to a foil-lined baking sheet with the tomato slices.

Place them in the oven for 15 mins.  Flip the eggplant slices over and remove tomatoes (the should be soft and browning).  After 25-30 mins (or when the eggplant is browned and crispy), remove the egplant.

Reduce oven heat to 350 degrees. Layer 4-6 slices of the eggplant in a small casserole dish.  Top with 1/3 of the Daiya and 1/3 of the basil.  Next, layer the zucchini and tomato slices.  Add another layer of 1/3 of the Daiya and 1/3 of the basil, followed by the remaining slices of eggplant.  Top with the remaining third of Daiya and basil.

Bake for 10-15 mins, or until the Daiya is melted.  The vegetables will be slightly crispy from the baking.

Make 6 servings.

***

Cooking relaxes me after an especially hard day.  Weird, huh?

What do you do to unwind?

Does your office have those mats between the stalls?! Creepy.


Tasting, Tasting 1-2

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Saturday and Sunday I visited the tasting tents at the Food and Wine Festival.  I miiiight have snuck in Saturday… shhhh!

The gates of heaven

The food was all good, but I was a little disappointed that there wasn’t more variety.

There’s only so much fried chicken and BBQ I can consume.

Indian-Spiced Fried Chicken and Waffles = worth it

An exception to the “too much fried” rule is the above Indian-Spiced Fried Chicken and Waffles by Asha Gomez of Spice Route Supper Club.  I have GOT to check out one of her events ASAP.  Rumor has it she may be looking for a restaurant space…

Celeb Highlight: I got to meet Chef Norman Van Aken (the father of fusion… I shook his hand!).

Food Highlight: The beer, cheeses, and desserts (duh).

Best beer – New Heaven

The cheese spread (pun intended)

Coming to Whole Foods ATL soon!

I wish I’d done a better job remembering to photograph… there’s was just so much to eat! 🙂

My favorites beer/cheese/dessert:

  • Wild Heaven Craft Beers – I’d had these before, but Invocation and Ode to Mercy are the two brews offered by this new Decatur, GA-based brewery.  If you find them, drink them immediately.  It’s the best new beer I’ve tasted in a long time.
  • Sweet Grass Dairy’s Truffled Chevre – Decadently delicious.  There’s no other way to describe this.  Need proof?  They are complete OUT for the season.  🙁
  • The Hungry Peach’s Peach Cobbler Cupcake – Moist, flavorful, light… dignity is the only thing that kept me from devouring their whole display
  • High Road Craft Ice Cream – Every flavor was good (I shamelessly sampled everything), but if I had to cheese I’d say don’t miss the Caffeine Cacao and the French Toast (JUST like your mamma’s… in ice cream-form).  Good news for Georgian’s – they are coming soon to Whole Foods!  #godblesswholefoods

I had a great time hanging out with 2 new friends on Saturday and the Lippy crew on Sunday.  (Nathan’s wife, Chelsee = coolest chick ever.)

Me and Nathan Lippy. Our hair matches a little.

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If you ever wonder if your “clean” way of eating really makes a difference, eat like I did all weekend.  Monday I woke up feeling like crap.  Too.  Much.  Rich.  Food.

I seriously almost hurled during the flight to my client meeting.

At least it was better than it would have been: I ran 5 miles Saturday morning, took an hour walk that afternoon, played 2 ball games Sunday morning, and then ran 3.5 miles.  I should re-name this blog Run-Eat-Repeat. 🙂

I’m trying to mini-detox this week.  It’s not working so well since I’ve been traveling, but I’m definitely eating much cleaner than I did this weekend!  Monday I drank my breakfast (not in a noon-game tailgating way) before rushing to the airport:

Some days, you just need a green smoothie.  This was one of those days.

I did my P90X Ab Ripper X (best ab workout ever, btw), followed by my 75 push-ups (are you doing yours?!).  Then chugged enjoyed this refreshing smoothie.

Mango-Almond Smoothie

  • 1/2 champagne mango
  • 1/2 banana
  • 1 C fresh spinach
  • 1 C unsweetened vanilla almond milk
  • 1 scoop vanilla protein powder
  • 1 tsp Maca
  • 1/2 tsp cinnamon
  • 1/2 tsp almond extract
  • water (adjust to desired consistency)

Put it in a blender.  Pour into glass.  Top with your favorite crunchy treat (I love this low-sugar citrus-granola).  

Drink up!

***

More like what I gorged on this weekend… but whatever… 🙂

Even though we’re already mid-week, this may be a timely discussion question given the upcoming long weekend…

How do you detox after a weekend of indulgence?

Nectar of the Gods

By

Saturday afternoon I had the opportunity to attend a Sommelier Roundtable at the Food & Wine Festival.  Special thanks to my new friend, Corinne, for helping me make that choice!

 

A Sommelier is a wine professional.  A certified sommelier must take courses and pass exams to earn the formal title.  There are 4 levels of certifications, the highest level being Master Sommelier.  Only 180 people have ever earned the title of Master.

Participants in the Sommelier Roundtable included:

 

The session was attended by yet another Master Sommelier, Andrea Robinson.  She is one of 15 women to have been appointed a Master Sommelier.

Needless to say, I was starstruck.  Thankfully, they were serving wine.

Ready to taste

________________________________________________________________________________________

So what did we taste?

1. Rose Brut

Name: Alfred Gratien Brut Rose Champagne

Notes: This champagne (Did you know that to be called a “champagne,” the wine must originate from the Champagne region of France?  Otherwise, it’s just sparkling wine) was pleasantly crisp, lots of strawberries and raspberries on the nose, some minerals, tiny bubbles and a deliciously yeast-y finish (think fresh breakfast rolls).

Price: ~$70

My Rating (1-5): 4.0

2. Lebanese Red Wine

 

Name: 2001 Chateau Musar Gaston Hochar, Red

Notes: An interesting blend of Cabernet Sauvignon, Carignan, and Cinsault from Lebanon (who knew they made wine in Lebanon?!).  It was extremely dark in color.  Heavy on the nose, strong woodsy/licorice taste with a nice spice at the beginning.  It packed a surprisinglysmooth finish… though I thought it died a bit too soon.

Price: ~$30

My Rating (1-5): 3.0

 

3. Syrah

Name: 2006 Joubert-Tradauw Syrah

Notes: Intoxicating coffee scent.  Hints of plum as the wine opened up.  Long, smooth, cocoa-filled finish.  Complex layers, not one to sip on a hot day.  Would love to drink with a fillet or dark chocolate.  This bottle will definitely impress at a dinner party!

Price: ~$20

My Rating (1-5): 4.5

4. Sherry

 

Name: Lustau Dry Oloroso Don Nuno Sherry

Notes: I’m not a big sherry drinker, but this changed my mind.  Caramel with a hint of burnt orange on the nose.  More citrus at the beginning, then the caramel intensifies and some nuttiness is apparent.  Well-balanced flavors, toasted nut flavor on the end.  Unlike many sherries, there is no overpowering alcohol taste.  We were given an almond to eat as we tasted – this made the flavor really pop and left me dreaming of enjoying a glass with a simple chocolate-hazelnut tart.

Price: ~$28

My Rating: 4.2

 

Can you guess which sommelier chose which wine?

  1. Rose Brut – Heath Porter
  2. Lebanese Red – Clint Sloan
  3. Syrah – Steven Satterfield
  4. Sherry – Virginia Phillip

 

All of the wines were so different – it’s hard to choose a favorite.  This will not be the last time I have that Syrah though!  Or the sherry.

If you are interested in learning more about Sommeliers, click here.

***

I am carving wine after this post.  Which means it’s past time to hit the gym.  🙂  Tasting tent recap tomorrow!

Are you a wine drinker?  What’s your favorite region/grape… or other beverage?

 

 

What I Ate Wednesday II

By

Let’s talk protein powder.  

I use it a lot.

Looking at my restaurant food pics, you’d think I was a bigger meat eater.  However, at home I rarely eat meat.  My diet is more plant-based.  This means I have to work hard to get in the protein I need.

The usual suspects are all staples in my diet: tempeh, tofu, lentils, quinoa, eggs, greek yogurt, etc.

Tempeh Crab-Free Cakes (click for recipe)

I also lift weights 4 times a week.

After a weight workout it’s generally recommend that you get 20g of protein within 30 minutes in order to help build muscle and aid in recovery.  Sometimes that’s hard to do on the go, so I use protein powder. You can add it to virtually anything!

Shakes:

Pineapple Upside-down Shake

…or in oatmeal:

Banana Almond Butter Overnight Oats

Tonight I’m trying a new (to me) form of protein: Casein Protein Powder.

More on Casein:

  • It makes up 80 percent of the protein in cow’s milk
  • Helps further build muscle mass
  • Moves through the digestive tract slower than whey protein
  • Is ideally taken before bed since the majority of muscle repair/regrowth happens when you’re asleep (slooooow release of protein thru the night –> better muscle recovery)

Many women balk at the phrase “build muscle.”  Truth be told, most women have to work very, very hard to build muscle.  Lifting weights and taking in some extra protein isn’t going to make you look like this.*

*Not that there is anything wrong with wanting to look like this.  To each their own.

AND an extra pound of muscle can burn 50-100 calories per day!

On to the brilliant Peas and Crayons’ What I Ate Wednesday! Eats from Tuesday.  And yes, it involves protein powder. 🙂

Breakfast:

This was a quick, protein-filled, late-to-work-and-eaten-in-the-car breakfast.  It tasted like banana pudding on bread.  For real.

Banana Pudding Bread

  • 2 slices Ezekiel bread
  • 1 banana
  • 1 scoop vanilla protein powder
  • 1 T unsweetened vanilla almond milk

Toast the bread.  While toasting bread, mush up your banana and mix with protein powder and milk (you can adjust liquid depending on your consistency preference).

Spread the banana deliciousness on your toast and enjoy!

Lunch:

I really love when there’s just the right amount of spinach left to make a salad right in the container.  So.  Easy.

In my salad:

  • Spinach
  • Cucumber
  • Black beans
  • Radishes
  • Carrots
  • Sprouts
  • Salsa

Dinner:

This Sweet Potato Kale Pizza was one I bookmarked to try months ago. It was worth the wait.

My modifications were few:

  • Halved the recipe to make one big pizza
  • Instead of massaging the kale with the EVOO mix, I used Madras sauce
  • Cherry tomatoes instead of slicing a large one (roasted them on the pizza perfectly!)
  • Parmesan rather than “raw” parm

This was ridiculously filling satisfying.  I’ll be doing this again and experimenting with other toppings!  (I’m thinking coconut butter and garam masla next.)

Check out the recipe by Callie @ Rawxy here.

Snacks:

Items I forgot to take pics of include…

  • Chocolate Toffee Think Thin Bar
  • Celery + Hummus
  • Blueberries
  • Almond milk

Apparently I’m in the mood to list things today…

***

Do you use protein powder?  Have you ever tried Casein?

How else do you get your protein?

Bikini Belly Secret

By

Want to know the single most effective exercise you can do to flatten your belly?

Plank.  I swear by it.

Side Plank

The above was my side plank yesterday morning.  My form is usually a little better… it’s hard to plank and take a picture of yourself in the mirror! 🙂

Here’s my daily recipe for a bikini belly***:

  • Regular plank – 2:30 mins
  • Left-Side Plank – 1:30 mins
  • Right-Side Plank – 1:30 mins

***In my opinion.  Don’t sue me if it doesn’t make you look like Jackie Warner!***

The thing to remember when planking is to keep your butt down – don’t be sticking it in the air.  Don’t sag it to the ground either though.   You want to be in a perfect line.  Your elbows should be directly in line with your shoulders (it will help keep them from hurting!).  Keep your hands relaxed.

Same goes for the hips when side planking.

Keep them in line – no sticking them wayyy up or sagging wayyy down.  Straight.  Line.  The elbow on the floor should be directly in line with your shoulder.

Don’t start with a 2:30 min plank if you are new to planking.  Start with what you can do and work your way up.

Form is important here or you won’t be effective.  2 minutes with bad form is just a waste of 2 mins.

Growing up, Mom used to feed my sisters and me chicken fingers with a dip made of honey and mayo.

We didn’t like mustard.

This is my 7-year old mental state: Mayo + Honey = Delicacy.  Cheese = Terrible.

I’ve mentioned before how picky I was.  I didn’t even like CHEESE.  Thankfully, I grew out of that.

Mom shares my passion for all things cheesy, so for Mother’s Day I got her her very own basket ‘o fancy cheese!

The nice ladies at Star Provisions, a specialty market in Atlanta, let me taste until I found just the right ones for the basket.  It was hard work, but I sacrificed for Mom.

In the basket:

  • Valdeon – Cow AND goat’s milk blue cheese from Spain.  This spicy, buttery blue is wrapped in sycamore leaves.  It is hands down then best blue I’ve ever tasted.
  • Winnimere – Cow’s milk from Jasper Hill in Vermont (made seasonally – Nov-April).  Washed with lambic-style beer and wrapped in strip of spruce bark cut, it has a fantastic woodsy taste.
  • Wabash Cannonball – Goat’s milk cheese from Capriole Farm in Indiana.  It has 3 layers of goodness, the last being a rind of gorgeous ash and mold.
  • Little Martha – Salty cow’s milk from Flat Creek Lodge in Swainsboro, GA; named by Star Provisions after the Allman Brothers’ song.
  • Potter’s Crackers – Hazelnut Graham
  • Olive & Sinclair Chocolate Bar – Dark with Salt and Pepper

Did anyone else’s stomach just growl?

There are all TOTALLY different cheeses… but if I were forced to choose a favorite it would be the Cannonball.  The layers added so much to the complexity.  It’s like nothing I’ve had before.

Mom!  Which is your fav?!

***

I’m running to a meeting, so the Mother’s Day Brunch review is coming tomorrow!

What do you find to be the most effective ab exercise? Do you plank?

What is your favorite cheese?

I’ll Have a Pint

By

…of KOMBUCHA!

 

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.

On my way to pick up my boss from the airport this morning, I remembered Lee telling my they have Buchi on tap at Whole Paycheck Foods.  It was screaming my name.

Fire is my flavor of choice

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:

House Charcuterie – my fav was the Deviled Rabbit

Wild Ramps with warm mortadella, english peas, lemon

Blurry Strawberry Gazpacho with pickled shrimp

 

***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:

Fried Strawberry Pie with picked strawberry and buttermilk ice cream

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.

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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.

Carb Tips:

  • 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.”

 

Protein Tips:

  • 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!

Read the full article here.

***

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!


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