Preparation For Marathon Lesson #2 by Chef Sasha

Hi my Pals and I hope you are doing well with your marathon training. Here is Lesson # 2 in my series to help you keep strong during training.

First and I will say this to you each time, keep drinking fresh water. Do not let yourself go for too long without water.

3. Fresh Berries

Your legs can take a pounding from high-impact activities like running; soreness you feel after a hard run may be caused by micro-tears in the exercised muscles. That's why, in addition to their high fiber content, berries are a good option for runners: the vitamin C and potassium they contain help the body repair itself.

I read many articles on berries for cats and dogs and they all seemed to agree that berries are safe for pets. Please be careful how many you eat as they might cause stomach upset if you have too many. 

4. Yogurt

Low-Fat Yogurt

Running and other weight-bearing exercise can help you improve your bone density. But calcium is essential part of the equation, and many runners don't get enough. One cup of yogurt contains a third of your recommended daily intake of calcium. Plus, yogurt has protein — important for building muscle and recovering from tough workouts.

 Greek protein has been placed into the limelight, because it is said to contain more protein as opposed to regular yogurt. A cup of Greek yogurt has about two times more protein content than the other. If a cup of regular yogurt gives you around 10 protein grams, the least then that Greek yogurt gives you is 20 protein grams for the same yogurt quantity.

Banana Berry Yogurt Smoothie

6 oz greek yogurt

1 banana 

4 frozen strawberries

1/4 cup cold water

4 ice cubes

Place all in a blender and mix until smooth and yummy in your tummy!

Keep up the good work!!

My next lesson will include, lean beef, salmon and broccoli(tooting time).

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 Once again, if my sweet BFF Ruby suggests adding anything extra(if you know what I mean) to the smoothie, do this after your workout. I don't suggest running after Ruby fixes you a "RubySmoothie". They are delicious, but you won't get much done.

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 Thank you to

 Nancy Clark, RD, MS, and author of the Food Guide for Marathoners for my information.





Paw Out My Pals


Loveys Chef Sasha