Today was a gorgeous morning for a run. I only ran 2.5 miles and I didn’t run fast, but I ran and it felt good.
I was reading an article on foods that aren’t so good for you before running a race, and I thought I should share. Some of them I had heard before, others I hadn’t.
- Nuts: We don’t want to ingest any high-fat foods prior to racing because fat takes longer to digest than other nutrients.
- Fiber Bars: Our bodies can’t digest fiber so, until we can flush it through our systems with water, it will sit in the GI tract. Aim for food with less than four grams of fiber per serving.
- Protein Bar/Shake: Since our main source of fuel/energy comes from glycogen, which is a product of carbohydrates, consuming protein right before the race just doesn’t make sense.
- Not Eating: Research has shown that consuming even a little something pre-race will improve performance, provide extra energy, and save stored fuel for later. However, a runner’s number one rule is you should NEVER try something new on the day of the race
- Over-Carbo-Loading: Maintaining maximum glycogen storage is ideal. Over-carbo-loading can be another culprit in derailing a great race.
Remember, though, every athlete has his or her individual needs. Some prefer and tolerate more calories and nutrients pre-race while others require less. You only know what works best for you.
Speaking of races, remember how I said my GOTR girls rocked their practice 5K?? Well, here are some pictures of them chalking their goals on the sidewalk before the run:
Then we took a group shot before our run including the parents of the girls who came to run with them (both a serious and silly shot of course)!
These are the two awesome girls I got to run with:
And then to celebrate our success we made fruit kebabs! Yum!
Fun Fact: Did you know that strength training can boost your body’s metabolic rate by 15% to help you burn more fat and calories?
So, I have been all into easy foods recently, and this recipe is a cinch! I made it for dinner on Wednesday and have several meals worth of leftovers!!
Ham and Cheese Puff Pastry Pie
1 package (2 sheets) all-butter puff pastry, defrosted but still cold
1 large egg, beaten
1/4 cup whole grain mustard (I actually used leftover Mustard Aoli from my Mushroom Melts!)
1/2 pound thinly sliced Honey Ham
1/4 to 1/2 pound Swiss cheese, sliced (depending on how much cheese you like)
Place a rack in the center of the oven and preheat oven to 400 degrees F. Line a baking sheet, or round pizza pan with parchment paper. Set aside.
Unfold or unroll one sheet of puff pastry on a lightly floured surface. Gently roll with a rolling pin until each side is increased by about 1/2-inch. This is just a light rolling. Place the pastry on the prepared baking sheet.
Brush pastry, from edge to edge with egg wash. Spread mustard atop the egg wash, leaving 1/2-inch of space between the mustard and the edge of pastry. Layer on ham slices. Top with sliced cheese.
Gently roll out the second piece of puff pastry. Layer on top of the ham and cheese pastry. Press the edges together with your fingers. Gently fold about 1/2-inch of the edges over, creating and thick crust. Press with the tines of a fork. Dip the fork in flour if the fork sticks to the puff pastry during pressing.
Brush with egg wash from edge to edge. Use a sharp knife to cut three venting holes through the top pastry.
Bake for 20 to 25 minutes or until puffed and golden brown. Allow to cool for 10 minutes before serving. Serve warm.
Adapted from Joy the Baker