Olympic Marathon Fuel and a Recovery Smoothie

Today's post is exciting for ATHLETES/RUNNERS, AND EVERYBODY ELSE because the smoothie is an awesome ANTI-INFLAMMATORY for ALL BODIES and the cornmeal is awesome fuel for ALL BRAINS and MUSCLES! Just like Super Juice!

I haven't run a marathon in a few years! Now, I am excitedly preparing for the CLE Marathon! Thankfully, all is going well, and I am especially grateful for my speedy recovery times, thanks to my whole foods plant based diet!

By the way, the smoothie provides a good 6 or 7 check marks off Dr Greger's Daily Dozen checklist!

1) fruit, 2) berries, 3) spices (especially fresh turmeric), 4) seeds (though you could bump to a 1/4 c to get a full serving), 5) flax, 6) water as a beverage, and 7) greens.

Mango Recovery Smoothie

1 c frozen mango

1/2 c frozen cranberries

1 big handful kale (probably 1 packed cup)

1/2" ginger root

1/2" turmeric root

Tbsp chia seeds

Tbsp ground flaxseed

pinch pepper

2 or 3 c water*

Blend all ingredients to desired consistency and enjoy!

• *2 c makes a thick, frosty smoothie, and 3 c makes more of a juice blend.
• I opted for 3 because I was chilled after my run; plus it provided more hydration. As the weather warms up, I'll drink the thicker shake!
• This drink doesn't have a big source of protein. So, I soon had some Easy Vegetarian Chili which provided me with plenty of protein, carbohydrates, and warmth!

Now for UGALI! According to one study, this is simple fuel, UGALI, makes up 23% of the diets of elite Kenyan athletes (as in about a quarter of their total daily calories come from UGALI)! One person who fuels with ugali is Eliud Kipchoge. In Rio, Eliud became the Olympic Marathon Champion of 2016! He has an amazing PR of 2:03:05!!!!!! This is the 4th best marathon time EVER!

I can see lots of possibilities for preparing ugali! This was my fuel this morning for my 9-mile run! I kept it simple...adding some black and cayenne pepper. This afternoon, I had some more with hot sauce and black pepper. I think it would be great with some salsa mixed in! What will you add?

Ugali

1/2 c cornmeal

3/4 c boiling water

Mix and add more water as needed. Traditionally, it should be able to maintain shape, like you could make a ball with an ice cream scoop. As I mentioned, pepper, cayenne, and salsa could be added. I saw a blueberry cornbread muffin recipe this afternoon, so perhaps you could add in some blueberries! Maybe cranberries :)

Thank you for SHARING and LIKING on FACEBOOK! Then I can help more people be happy, healthy, and fit! Cheers!

Related Posts:

Super Juice

Super Running Fuel from Costco

What Do Sponge Bob and Triathlons Have in Common?

Chia-Chai: Hot or Cold!

Chia-Chia! Hot or Cold!

Amazing Chia-Chai Sports Recovery Drink

(Have it HOT in the cold, and COLD in the heat!)

• Ideal for drinking IMMEDIATELY after exercise lasting more than 60 minutes.  
• Like when training for a MARATHON!
• This is ESPECIALLY important when one is going to exercise AGAIN within 24 hours:
• DOUBLE sessions (practices) or double headers (competition)
• Hard training, for CONSECUTIVE days
• Weekend tournaments/meets with MULTIPLE games / matches / events

Replenishing GLYCOGEN stores in the muscles works much better in the FIRST 2 hours after exercise, and ESPECIALLY within the first 30 minutes!

There is sugar in the Tazo Chai.

Sugar is actually HELPFUL for ENDURANCE exercise!

Post-exercise, it is ideal to consume protein with the carbohydrate, so tofu or soy milk (do not use dairy milk!) is a super addition to the tea.

Last, but not least: CHIA! There is very little research evidence to support chia for sports nutrition. On the other hand, there are hundreds of years of real life application of chia among the Mayans and Incans, so am I trusting in that before the sports nutrition research catches up!

There sheer NUTRITIONAL content of the seeds, 

as well as their ability to ABSORB water so visibly outside the body, convince me, along with my own EXPERIMENTATION, of the AWESOMENESS of chia for exercise!

EXPERIMENTATION with the things you consume DURING and AFTER exercise is key! BUT A BIG RACE is NOT the time to try something new!

Here are some other things you can try post-exercise!

Check out this study:

From the Journal of Strength and Conditioning Research in 2011, basically saying that you could substitute half the calories from Gatorade with calories from chia seeds, and get the same performance results.  More nutrients, less sugar, same performance!

Wonder what to do before exercise?  Check this out!

COMMENTS:  Anyone else getting ready for the Boston Marathon next month?!