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Eating well is so important for keeping your body healthy. If you are not getting enough fluids, or certain vitamins and minerals your performance can suffer. We recommend that the girls, take a multivitamin with iron. We've had at least one girl per season end up anemic or deficient. For this reason we prefer the girls get their serum ferritin checked in the fall when they have their physical. That way we have a baseline and we can possibly increase their iron intake if it is on the low side early in the season. Performance will suffer before they will become anemic. When iron stores are low, it is like living pay check to pay check, with nothing in the bank. To read more about iron and female distance runners click here.
Easy, high Protein, Mug Cake
Easy, high Protein, Mug Cake
You know when it is around 8 pm and you haven't had anything sweet all day and you just need something, but you want it to be at least sort of healthy. This is my go to. It is high in protein and there are no preservatives.
In a microwave safe mug, mix the listed ingredients. Microwave 1:20-1:30. Top with a scoop of your favorite ice cream, squirt of whip cream, or frozen yogurt.
1/4 Cup Almond flour
1 Egg
2 Tablespoons Cocoa
2 Tablespoons Real Maple Syrup.
1 teaspoon of Coconut oil
1 teaspoon of vanilla extract
Many of the girls have enjoyed the "Run Fast, Eat Slow" cookbooks by one of USA's most successful distance runners, Shalane Flanagan. She has two books out and I have loved everything in it. I like her focus on whole foods and healthy fats. To hear more about her books click here.
Pre-race or pre-hardworkout breakfast ideas: My favorite go to is a hot cereal called Quinoa Flakes . I find them to be a little expensive so I make my own. You buy the pre-washed variety of quinoa and rice. I find white rice works better for this. In a coffee grinder you grind to powder both the quinoa and the rice. The ratio should be 2 parts rice, to one part quinoa. I mix up a batch and I keep it in a jar. To make the hot cereal, you mix 1/4 cup of mix to 3/4 cup of water. Microwave a minute, stir and then microwave it again for another minute or until it bubbles up. Stir, let cool a couple of minutes and stir in a little salt and butter, or a little cinnamon and sugar and enjoy. It is easy for your stomach to handle and has a little protein and some carbs to get you through your run.
This is a must read. Emma Rogers currently runs for William and Mary. She ran for Hidden Valley and I've known Emma for sometime and had to watch her go through some very real struggles. It was very brave of Emma to write this article in the hopes of helping others. "Learning how to overcome the fight of my life." If you or a someone you know is struggling with an eating disorder, please do not hesitate to reach out. As you can see from this article, there are very real and serious consequences to this illness.
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