Jog 5 minutes to warm up
Run hard 1 minute, jog 1 minute to recover
Run hard 2 minutes, jog 2 minutes to recover
Hard 3 minutes, recover 3 minutes
Hard 4 minutes, recover 4 minutes
Hard 5 minutes, recover 4 minutes
Hard 4 minutes, recover 3 minutes
Hard 3 minutes, recover 2 minutes
Hard 2 minutes, recover 1 minute
Jog or walk to cool down
In late January, we're having such a mild winter that, while it recently snowed and we've recently had a cold snap, it was 45 degrees. I wore a long sleeve t-shirt, shorts, a beanie, and gloves. Believe it or not, I was significantly over-dressed- just to show you how exhausting this workout is.
The recovery doesn't end with a good stretch and water. The recovery from a high intensity workout takes time. Muscles need time to rebuild and that requires fuel. Muscle recovery begs for a high dose of protein with some good complex carbohydrates, and that, ladies and gentlemen, is just what I ate.
Tonight's dinner: Tru Roots Sprouted Bean Trio (any beans will do, but this was a mixture of lentils, adzuki, and mung beans), Quinoa, Green Beans, Chia Seed, Tortilla Chips, and Provolone Cheese.
- Quinoa requires a 2:1 ratio of liquid to quinoa, then it's made just like white rice (serving size is 1/4 cup)- seasoned with a little salt
- Sprouted bean trio requires a 3:1 ratio of liquid to bean, boil the water then simmer until done (serving size is 1/3 cup)- seasoned with salt, pepper, chili powder, minced garlic, cayenne pepper, cumin, and turmeric (I also tossed in just a little smoky mesquite seasoning).
- *I recommend reducing to less than a full serving of each- you'd be surprised at how much food the above actually is*
- When the bean trio mix is done, I put 2-3 tablespoons to help gel up the excess fluid- this also helps to hold the seasonings. Once I do this, I remove it from the heat and cover it.
- Steamed green beans which I cut up into smaller pieces
Once everything is done, I mix it all together.
I placed a small layer of tortilla chips on a plate with some provolone cheese on top, which I nuked in the microwave for 45 seconds. I then loaded the bean/quinoa mixture on top of the chips.
If you don't want to use chips, there are a lot of options (corn bread, triscuit crackers, bread, etc), one of which is to ditch the chips altogether. If you don't use chips, then put the cheese on the top and melt it in. It will be good and good for you in any case. Not that corn tortilla chips are all that good for you, but, hey, live a little (only a little though, these aren't super duper nachos!)
Benefits? Sore muscles require a good dose of protein and good carbs
- Sprouted Bean Trio- 27 g carbs (11 g dietary fiber); 11 g protein; 4% of daily calcium; 10% of daily iron (iron is good for running muscles)
- Quinoa- 29 g carbs (3 g dietary fiber); 6 g protein; 20% of daily iron
- Cheese- 7 g protein; 20% of daily calcium
- Chia Seeds- 7.5 g carbs (8.25 g dietary fiber); 4 g protein; 14% of daily calcium; 18% of daily iron; 4160mg of Omega 3; 1370mg Omega 6
Not counting the seasonings, green beans, and tortilla chips
- Carbohydrates: 63.5 g
- Dietary Fiber: 22.25 g
- Protein: 28 g
- Iron: 38% of daily iron
- Calcium: 38% of daily calcium
- Omega 3: 4160 mg
- Omega 6: 1370 mg
Runner's World Magazine recommends 20 grams of protein after a hard workout, Carbohydrates boosts glycogen to help muscles recover, calcium helps with bone health, and iron aids in the transfer of oxygen through the blood. All that in one meal.
By the way- this is the first time I've ever done that math. Probably not the best idea for your digestive track to eat like this all the time, but after a hard work out, it helps. Just remember, variety is the spice of life, so don't try to overdo any of these levels in one meal too regularly. Occasionally, I find it helpful.
Hope this gives you some ideas!
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