Training for a marathon is no easy feat as the members of Team Stonyfield will likely tell you. From the long runs to the sore muscles to the constant cravings for snacks to satisfy your runner's appetite, marathon training is a demanding job!
An equally demanding job? Life! Whether running from your child's baseball practice to violin lessons, or juggling multiple projects at work, we all need good nutrition and energy to sustain our daily marathon.
When training for an actual marathon, it’s important to eat a balance of protein, carbs and healthy fats to build lean muscle and sustain your energy. Believe it or not, a “normal” person’s diet shouldn’t be much different—the same core ingredients will give you energy, stave off cravings and help balance blood sugar to keep you going all day. Eating organic foods whenever possible also ensures your body is getting the best possible fuel from the purest ingredients.
To keep you running, here’s six tips to power you through the marathon of life! For runners, these tips will fit perfectly into your pre-race training program for the days leading into the big day.
- Choose the Best Fuel Possible. It’s important to eat not only nutritionally balanced foods, but whole foods as well. I recommend my clients eat organic foods made without artificial ingredients, GMOs, antibiotics and growth hormones. Eating clean, organic foods guarantees your body is getting the best possible foods to power through the race (or the race of life!).
- Pack on the Protein! Protein is key to building strong muscles and keeping your body satisfied throughout the day. Many runners focus on carbs post run but forget the importance of protein, especially after runs that are longer than 2 hours. Protein helps recovery time, muscle soreness and can also help maintain and repair lean body mass. That's why I love the Buckwheat Blintz recipe with Stonyfield Organic Greek yogurt ricotta filling with 26.2 grams of protein to help you recover for each mile! Find the recipe at the bottom of this post for the perfect post run brunch!
- Carbo-load… in moderation. Marathoners need carbs to ensure their bodies have a good store of glycogen to keep energy levels high throughout the race. While we shouldn’t all be packing on the pasta, good carbs, like those in fruit and whole grains, in moderation help keep us energized. Stonyfield’s fruit flavored Greek yogurts are a good source of healthy carbs and protein—keep a few stocked in your fridge for a quick carbs-boost throughout the day!
- Boost Your Immunity. It might go without saying, but staying healthy leading into the race is extremely important to perform your best. Whether gearing up to tackle 26.2 miles or a big business meeting, getting plenty of vitamins, minerals and sleep will help boost your immunity leading into a big event. Try this delicious immunity-boosting Blood Orange Smoothie with Stonyfield Greek yogurt for a kick of Vitamin C!
- Manage Your Appetite with Finite Foods. For many marathoners keeping their ideal weight is surprisingly a challenge because of the huge appetite that comes with increased mileage. One way to manage your appetite is to add fiber and protein to each meal to help keep you fuller longer. Also focus on finite food when it comes to snacks. Avoid that family size bag of pretzels and go for a Stonyfield Greek yogurt with some chia seeds sprinkled in for a little crunch. For that sweet tooth at night pop your Greek yogurt in the freezer and enjoy as it takes much longer to eat.
- Have a Nutrition Plan. Stick with foods you know and love leading into the big day. You never know how a new food might react with your stomach and you don’t want any surprises halfway through the course! Staples like your favorite flavor of Stonyfield Greek yogurt with a banana and peanut butter are great the week leading into the race. On race day morning, keep it simple with something bland like an English muffin or granola bar.
Buckwheat Blintzes with Greek Yogurt Ricotta Filling and Mixed Berries
26.2 grams of protein per serving
Yields 6 blintzes, 2 servings
Buckwheat Yogurt Crepes:
½ cup Plain Stonyfield Greek Yogurt
4 large eggs
1 tablespoon honey
1/8 teaspoon fine sea salt
1/3 cup buckwheat flour
2 Tbsp gluten-free oat flour
Yogurt & Cheese filling:
½ cup Plain Stonyfield Greek Yogurt
½ cup fat-free ricotta cheese
1 tablespoons sugar
pinch of fine sea salt
For frying and serving the crepes:
Nonfat cooking spray
1 cup of mixed blueberries, strawberries, raspberries and blackberries
maple syrup (optional)
In a medium bowl, stir together the filling ingredients: yogurt, cheese, sugar and salt. Set aside. To make the batter, in a blender, combine the yogurt, eggs, honey, salt and flours, and mix on low to combine. Scrape down the sides of the blender if flour sticks to them.
Heat an 8" pan over a medium flame, and spray with a mist of the cooking spray. Pour ¼ cup of the batter into the pan, tilting and swirling the pan to coat it evenly with a thin layer of batter. Cook the crepe for about 30-45 seconds, until the middle of the crepe appears to be set. Use a thin spatula or butter knife to ease the edges of the crepe up off the pan, and then slide the crepe onto a plate, cooked side down. Repeat with remaining batter.
Place 2-3 tablespoons of filling on the lower third of each crepe. Fold the bottom up over the cheese and then fold the sides in so that they just touch, then roll from the filled end upwards, like a burrito. When the blintzes have all been filled, spray the pan again with cooking spray. Fry the blintzes seam side down over medium-low heat until they are golden on the bottom, about 1 minute, and then flip and brown on the second side, another minute. Serve the warm blintzes with fresh berries and maple syrup on the side.
Nutritional Information Per Serving:
Sodium 110 mg