Post-Workout Fueling: Yes, I’m a Runner! The Upcoming NYC Half Marathon…
I first began running outside regularly when my daughter was born, so almost 10 years ago now. I originally started because I wanted to lose the baby weight and, frankly, to get a break from diapers and feeling like a milk machine. Running suddenly became the perfect way to get some quiet time alone or to catch up with a friend. My once a week three-mile runs quickly grew to five or six miles and soon I was running several times a week. After a few months of running, I decided to enter the NYC half marathon with a friend and was amazed by how much I enjoyed the training and race day itself. I have been running at least one or two half marathons every year since then and have logged thousands of miles and hours of much needed alone time and time with running friends.
I’ll be running the NYC Half Marathon, my favorite race, next weekend. I usually eat a peanut butter and jelly sandwich before my long runs and races, but I always try to have some stew or chili set to go for my post-run refueling. After a strenuous workout, it’s helpful to have some food ready so we can replenish within an hour and not spend extra time cooking/preparing food. My post-workout meals aim to have at least 50 grams of complex carbohydrates and at least 10 grams of protein. It is also a essential to have healthy fats and a variety of vitamins and minerals to help with recovery.
One of my favorite go to recipes to have after a long run is Turkey Chili. It’s simple to prepare and is easily frozen in portion sizes making it ready to go in no time! This chili is an excellent source of magnesium from beans and good source of Vitamin B3 from the turkey. Magnesium supports the maintenance of normal muscle and nerve function. Turkey is a great source of vitamin B3 (niacin), which supports cell growth and helps regulate metabolism. Cinnamon is also a terrific component because it can help reduce overall inflammation.
This chili is also perfect for the snow storm that’s a-brewin! Make a batch tonight and snuggle up on the couch tomorrow…
Makes 6 serving
1 tablespoon extra virgin olive oil
3 cloves garlic, minced
1 large onion, diced
1 pound ground turkey
1 tablespoon ground cumin
2 teaspoons ground cinnamon
¼ – 1 teaspoon ground red pepper
¼ – 1 teaspoon chili powder
1 large can (28 ounces) crushed tomatoes
1 small can (14.5 ounces) diced tomatoes
1 ½ cups frozen corn
3 cups cooked beans or 2 cans canned beans (rinsed and drained) of your choice – I like black beans and kidney beans
1 medium red bell pepper, chopped
1 jalapeno pepper, chopped (optional)
1 teaspoon kosher salt
½ teaspoon ground black pepper
1/3 cup chopped cilantro
1. Heat the oil in a large pot over medium-high heat. Add the garlic and onion. Cook, stirring frequently, for 1 to 2 minutes, or until softened.
2. Add the ground turkey. Brown the turkey in the pot, breaking up and cooking through. Add cumin, cinnamon, red pepper, and chili powder. Saute 30 seconds to bloom spices.
3. Add the tomatoes and bring the chili to a simmer. Add the corn, beans, bell pepper, and jalapeno pepper. Season with salt and black pepper.
4. Return the chili to a simmer. Remove from the heat. Garnish with the cilantro.
5. Optional — serve with brown rice or quinoa and add avocado
Total fat 7g
Saturated fat 2g