A sound nutritional plan is crucial for runners, and Lauren Jimison has some tips to put this into action.
Most runners know that a sound nutrition plan is a key component to effective training and racing. Optimal recovery nutrition happens in a small window right after your run or workout. There are many things that you can do, such as planning ahead, meal prepping, or bringing a snack with you. Below are a few more nutrition tips from professional runners along with Ryan and Sara Hall’s favorite pancake recipe.
Whether it’s a quick peanut butter sandwich after your workout, or even an on-the-go homemade granola bar, make sure you pack your body with nutrition after a hard effort. This will ensure that you stay healthy and prepared for your next race. If you can nail down your nutrition, it can really improve and help your running!
Sara and Ryan Hall are known for fueling well after their workouts with Muscle Milk pancakes or “Cytocakes.” Sara graciously offered her Red Velvet Muscle Milk Pancake Recipe, which can also be found on the Hall’s blog at ryanandsarahall.com. This recipe makes one large, single-serving pancake. And it’s quick to make.
— 1/3 cup of your favorite light-colored flour (gluten-free flours can also be used)
— 1/4 cup egg whites
— 1/2 tsp baking powder
— 1 scoop Muscle Milk Light Cake Batter (or Muscle Milk Cake Batter. If using this, use 1/2 cup flour and 2 T extra beet juice)
— About a 1/2 cup beet juice (available bottled. If you can’t find beet juice, use water and beet powder or red food coloring)—each flour/mix absorbs fluid different, so add until pancake batter is the correct consistency—thick, but mixable
1. Heat greased skillet on medium heat
2. Combine all ingredients until batter is smooth
3. Pour into heated skillet
4. Once bubbles form and the pancake is golden brown underneath, flip it over
5. Cook on other side until golden brown
6. Serve with butter or cream cheese whipped with agave nectar (these pancakes are too sweet to put syrup on!)