Wednesday, February 25, 2015

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


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


Bella Roxy & Macdui said...

We don't really like bananas, can we trade our bananas in for more peanut butter?

Kinley Westie said...

I'll take some peanut butter!

Julie said...

Think I'll settle down for a peanut butter bagel and banana smoothy now, mmmm, I feels very hungry all of a sudden!
Loves and licky kisses
Princess Leah xxx

easyweimaraner said...

pawesome Sasha... do you think 87 of that Bagels can help me to win that marathon?
easy rider

Unknown said...

I am drooling all over the keyboard now Sasha. Have a wonderful Wednesday.
Best wishes Molly

Lovable Lily said...

Excellent advice Sasha. Butt now you've made us hungry.

Lily Belle & Muffin

Matilda the Boxer said...

Momma ALWAYS has a peanut butter bagel and a banana before her long runs. I guess she knows what she's doing after all!

Frankie Furter and Ernie said...

OMD OMD our Blogville athletes will be SO well nurished... this will make the race EVEN Better...

WE LOVE peanut butter and Banana

THANKS Sasha... this will get us started on the Right Paw !!!!

Murphy said...

Now how about putting the smoothie in the water bottle!

Your Pals,

Murphy & Stanley

Idaho PugRanch said...

oooohh peanut butter!!!!!
Mr Bailey, Hazel & Mabel

My Mind's Eye said...

Sasha I'm not running either.. Maybe your food truck will be by my watering hole. If so, We'll sit on the side lines and chat and look a the boys legs.
MOL MOL MOL Hugs madi your bfff

Sketching with Dogs said...

The smoothie sounds delish Sasha, it's worth running just to get one of those!
Dip and Elliot x

♥♥ The OP Pack ♥♥ said...

Peanut butter and banana smoothies - yummy - we need to get practicing.

Woos - Phantom, Ciara, and Lightning

Duke said...

Great info, Sasha! We love bananas and peanut butter!

Love ya lots♥
Mitch and Molly

The Army of Four said...

Mmmm... we love bananas and peanut butter, too! We've never had bagels, though. HEY, MOM!!!!
Yours sincerely,

Hailey and Zaphod and their Lady said...

Those are good tips. Does poop help prepare for a marathon?

Millie and Walter said...

Those foodables all sound delish. We will be sure to add them to our training diet.

Anonymous said...

So.....looks like I will be pulling a wagon with me to hydrate and have fuel......guess I need to train more or get me a train!

Da Sus

The Adventures of the LLB Gang said...

OMD...that PB and Banana smoothi looks delish Sasha....we may have to have thoe even on the mornings we are not running!!!
Dory, Jakey, Arty & Bilbo

KB said...

What great advice! That banana and peanutbutter smoothie sounds good!

Our R drinks water obsessively so I'm not going to let him read that part of your post! He has obsessive-compulsive disorder that manifests in water drinking!!!

Tweedles -- that's me said...

Oh Sashy,,,
what wonderful ideas,,,
my mommy would like the peanut butter banana smoothie!

M. K. Clinton said...

We ALL love peanut butter and bananas. Mom prefers hers as a sandwich and I love my peanut butter on top of my banana. ☺

Ruby said...

Oooooooooo!!! I'll take TWO of each!!! Oh, I can make some banana margaritas!!!! Oh, that would work, right??? I could also puts in some peanut butters just to thicken it up....Oh, I gots to get mixin'!!!
Great info Sasha...ihnklldkii jkijnl;
sorry...I had peanut butters in my mouth....
Ruby ♥