Whether you are gunning for a PR, podium placement or toeing the line at your first IRONMAN or marathon, the one thing that links all athletes is the desire to be in the best shape while feeling good in our own skin. Because of our heavy training load, it’s crucial to follow a nutrition plan that matches activity level while supports health and performance. But this is where things get tricky and body composition can easily be confused for fitness.
[Read more…]Banana Bread Baked Oatmeal
Thanks to a Race Smart client for sending this recipe my way. It can be used for fuel on the bike, as a snack or with breakfast (coupled with some Greek yogurt for balance).
Ingredients
- 3 cups rolled oats
- 2 tsp. cinnamon
- 1 tsp. baking powder
- 1/2 tsp. sea salt
- 2 very ripe medium sized bananas mashed
- 1/2 cup unsweetened applesauce
- 1/4 cup maple syrup
- 2 eggs
- 1 tsp. vanilla extract
- 1/3 cup chocolate chips or raisins (optional)
Instructions
- Preheat oven to 350 degrees
- In one bowl, mix dry ingredients
- In another bowl, mix wet ingredients
- Mix both wet and dry ingredients – only until combined
- Fold in chocolate chips or raisins
- Spoon batter into lined or greased muffin pans
- Bake 11-14 minutes
- Let cool completely before storing in airtight container
Nutritional Value
Makes 12 small muffins
- Serving size – 1 muffin
- Calories 139
- Total Fat 2g
- Total Carb. 24g, Sugar 8 g, Fiber 3g
- Protein 4g
- Sodium 129mg
- Potassium 97mg
*Note: these values are NOT including chocolate chips or raisins
Power Up Your Performance with Taper-Week Nutrition
You’ve probably heard the adage “the hay is in the barn” and wondered what the heck hay has to do with being race ready? In a nutshell, it means the hard work of training is done. In the week before your event, plan to log a few short tune-up workouts, prioritize rest and mentally prepare to toe the line. But as tempting as it might be, your taper is not the time to relax on the nutritional front. Here are some key nutritional taper tips to help optimize race-day performance.
The Power of Real Food
I often get these questions: “Which sports bar or fuel replacement is best?” “For recovery, which sports nutrition drink mix should I buy?”
It’s no surprise these are frequently asked questions; sports nutrition companies are doing a great job marketing their billion-dollar businesses. Their products are in every sports store, sold on websites, and probably in your pantry. Now, don’t get me wrong, I use sports nutrition supplements and am a member of the PowerBar Elite Team. I proudly use their products when training in season. There’s a time and place for these products, which I’ll get into, but never use them in place of real food.