Preparation For Marathon Runners #1 by Chef Sasha

Hi my Pals and congratulations to all of preparing for the Mayorz Marathon on April 16th.

I will not be running because I have a heart condition, but I will be making sure that you are all properly nourished.

Today we will talk about some healthy food choices. First and foremost you need to keep hydrated. Drink plenty of fresh water. If you can strap a bottle on your back so you have it with you during training. You do not want to get dehydrated.

Here are two of the top foods for runners in training.

1. Bagel and Peanut Butter

For runners, food does more than just squelch hunger. It also fuels your muscles and keeps you healthy.

"Runners need quality foods that provide a 'spark plug' for their energy," says Nancy Clark, RD, MS, and author of the Food Guide for Marathoners.

If you're a morning runner, you know it can be tough to hit the road on an empty stomach. It's been several hours since your last meal the night before, and your energy stores are low. Eating a 100- to 300-calorie snack before your morning run can give you energy and staying power, says Clark. This quick-and-easy snack has carbs and protein, plus it's easy to digest.

2. Banana

Bananas

If you need a carb-packed energy-booster before an afternoon run, it's hard to go wrong with a banana. A bonus: Bananas contain loads of potassium, which regulates blood pressure and reduces the risk of stroke.

Peanut Butter and Banana Smoothie

10 oz skim or soy milk

1 TBSP. peanut butter

1 medium banana

Put all ingredients in a blender. If you want it thicker add 4 or 5 ice cubes.

You could also freeze this and pupsicles out of it.

Servings Per Recipe: 1
PER SERVING: 303 cal., 9 g total fat (2 g sat. fat), 45 g carb. (4 g fiber), 16 g pro. 

I hope this will help you. My next lesson will include berries and yogurt.

Keep up the good work and keep drinking water!!!

Paw Out My Pals

Loveys Chef Sasha