When I started running, I started dreaming. It couldn't be helped. The mind works as hard as the body does during exercise. - Bart Yasso
RECIPES
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Pre-Exercise Snack/Meal Ideas
Before exercise snacks and meals should be low in fat and fiber; high in carbohydrate; and moderate in protein. Consume meals 3-5 hours prior to exercise and snacks 1-2 hours prior to exercise. Some recipe ideas are below:
No Bake Energy Bites1 ball: 140 calories, 15g carb, 3g pro, 2g fiber, 4% iron
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Peanut Butter Energy Bites1 ball: 80 calories, 9g carb, 2g pro, 1g fiber, 2% iron
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Walnut Blueberry Oatmeal Bites1 cookie: 130 calories, 13g carb, 2g pro, 2g fiber, 4% iron
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Honey Crisp Energy Bars1 bar: 200 calories, 34g carb, 3g pro, 2g fiber, 15% iron
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Peanut Butter Cranberry Bars1 bar: 170 calories, 19g carb, 5g pro, 2g fiber, 4% iron
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Banana Bread1 slice: 140 calories, 26g carb, 3g pro, 1g fiber, 6% iron
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Post-Exercise Meal Ideas
Post-exercise snacks and meals should include both carbohydrates and protein. Try to consume 10-20 grams of protein within 30-60 minutes post-exercise and 50-70 grams of carbohydrate after exercise. Some recipe ideas are below:
Garden Chili1 serving: 320 calories, 29g carb, 34g pro, 10g fiber, 35% iron
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Black Beans and Quinoa1 serving: 360 calories, 54g carb, 17g pro, 13g fiber, 30% iron
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Open-Face Burrito1 burrito: 450 calories, 51g carb, 20g pro, 13g fiber, 15% iron
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Spaghetti with Quick Meat Sauce1 serving: 390 calories, 54g carb, 29g pro, 9g fiber, 30% iron
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Smoothie Recipes (Good for pre- or post-exercise)
A quick, tasty smoothie will kick-start recovery after a long run. "Smoothies are a great way for runners to meet nutrient needs," says sports nutritionist Cassie Dimmick, R.D., "especially when it's necessary to quickly consume a mix of carbs and protein for muscle repair" (5).
Green Smoothie1 serving: 220 calories, 38g carb, 11g pro, 5g fiber, 6% iron
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Berry Bliss Smoothie1 serving: 210 calories, 37g carb, 7g pro, 12g fiber, 8% iron
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Banana Frostie1 serving: 180 calories, 36g carb, 10g pro, 3g fiber, 2% iron
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Strawberry Kiwi Fruit Smoothie1 serving: 190 calories, 38g carb, 5g pro, 5g fiber, 10% iron
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Strawberry Pineapple Fruit Smoothie1 serving: 210 calories, 43g carb, 4g pro, 3g fiber, 6% iron
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Healthy Cookie Recipes (Just For Fun)
Chocolate Chip Walnut Cookies1 cookie: 120 calories, 15g carb, 2g pro, 1g fiber, 2% iron
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Healthy Peanut Butter Oatmeal Cookies1 cookie: 100 calories, 12g carb, 3g pro, 2g fiber, 4% iron
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