Marathon training season is finally upon us. So, to fuel your running endeavors make sure to check out this energizing and recovery enabling meal plan!
As we enter our first week of marathon training, we have decided to take a closer look at our diet. We’re continuing to keep processed sugars, oils, and junk foods out of our diets and trying to minimize caffeine and no alcohol during the week. I know a lot of you are probably thinking “that sounds boring” or “what on earth are they going to eat now?” Well, we have a delicious meal plan set up to help us along in our health goals while keeping us satisfied and happy with our meal choices.
Breakfast
For breakfast we’re keeping it simple and the same everyday. Enter the Burst of Antioxidants Smoothie.
Because we like to run first thing in the morning, it’s important to make sure that the first meal of the day, after a run, aids in recovery. This smoothie is made with the following ingredients:
Spinach – A great source of folate, magnesium, potassium & calcium (prevents muscle cramps), iron, fiber, protein and more.
Blueberries – Like spinach, they’re a powerhouse of antioxidants and vitamin K, which helps keep your bones strong and can help prevent osteoporosis.
Raspberries – Aside from being super high in antioxidants, these delicious berries are known for their anti-inflammatory properties, which are important after a long run.
Banana – A great source of vitamin B6, as is spinach. B6 helps to strengthen your immune system, boost your metabolism, balances hormones and keeps your skin healthy. They also provide calcium, biotin, fiber and more.
WHY ANTIOXIDANTS ARE IMPORTANT FOR RECOVERY AFTER INTENSE EXERCISE
Antioxidants help rid your body of free radicals which are produced after intense exercise. These free radicals can impact cells ability to function properly so getting in anything to prevent cellular damage is important during marathon training.
This smoothie is filled with so many good things, and it tastes good, so drink up and fuel your body with this amazingly delicious smoothie!
Snack
After drinking a delicious smoothie, it’s time for a snack that has lots of complex carbohydrates to refuel our drained glucose stores. Our Lemon Earl-Grey Oat Bites are perfect for refueling! These little bites are a fast and simple option because they’re easy to eat on the go, are filled with satiating ingredients like oats and chia seeds, and have no processed sugar, oil, or white flours! Extra Bonus: Chia seeds are high in Omega-3’s which can help relieve joint pain as they act as an anti-inflammatory!
Lunch
For lunch we’re chowing down on our Protein Superfood Bean Salad! This salad is filled with healthy, zero-cholesterol, gluten-free protein like garbanzo beans, black beans, and quinoa! They’re what truly make this salad filling and won’t leave you wanting to reach for a bag of chips in an hour.
Snack #2
For our second snack of the day we’re going for a more savory option! We’re making our Spicy, Crunchy Roasted Chickpea Poppers ! Not only are these little pop-worthy bites extremely savory and delicious, but they’re also a great way to balance out your macro-nutrients for the day! One cup of chickpeas includes 14.5 grams of protein, 45 grams of carbohydrates, and 4.2 grams of fat.
Dinner
For dinner we’re finishing up the day with the perfect meal for the day before a long run. Right before a long-distance run, it’s probably a good idea to avoid super high-fiber foods. Rather than going for a large salad or tons of veggies, it may be a good idea to eat some easily digestible carbohydrates instead. This is why we’ve chosen our pesto gnocchi for dinner.
This is a simple yet satisfying daily meal plan for anyone, and especially for those who are in marathon training mode. All of the foods in this plan are here for a purpose. We chose recipes that have the most fiber, nutrients (especially potassium and magnesium to prevent cramping), iron and protein, so that you can feel and perform at the highest level.
And don’t forget to drink water, lots and lots of water! Your body is 60% water, and you need to replace it so that your cells, joints and organs work properly. We like to keep a full reusable water bottle
Hopefully all you runners out there have found this roundup helpful! Now let us know what you like to eat for marathon training!
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