HALF MARATHON FUEL

EVERA’S FUEL and RECOVERY for a Half Marathon Race

RECOVERY KIT FOR AFTER:

In a “Blender Bottle” pack: a sealed 8 oz bottle of “Just Black Cherry”, R. W. Knudsen (they sell at Publix), a baggie with one scoop of Amazing Grass Superfood and one scoop of protein powder (chocolate whey isolate).  This will all fit in the blender bottle with the top on.  As soon as the race is over: Open the juice, pour in blender bottle, add contents of baggie , shake and enjoy.

THE DAY BEFORE:

Lots of water the whole week before!

Pasta for lunch

Sweet potato and Salmon for early dinner

Protein shake before bed

THE MORNING OF THE RACE (2-3 HOURS BEFORE):
Old fashioned rolled oats with 1T organic preserves and 1 T Salba

6g Spirulina/Chlorella with big bottle of electrolyte water

FOOD TO MAKE AND TAKE

Recovery smoothie

PACK IN BAG:

A coconut water and electrolyte water
Endurox or Accelerade,   
Gu (s), water, recovery kit, pins, iPod shuffle, Garmin watch, number, dollars or Marta pass…

BEFORE, DURING, AFTER:
15 minutes before a race: Gu, then a Gu every 45 minutes of the race.
A bit of protein powder or recovery powder (Endurox or Accelerade ) added to your water, if you bring your own water bottle.

Race Day Recovery Kit

*Ice bath: Ice, cold water and 10 minutes of pain will do wonders!

(I EAT THIS EVERY MORNING FOR BREAKFAST)
~~~EVERA'S RECOVERY SMOOTHIE~~~

~Breakfast, pre-run, mid-meals or recovery ~

WATER: 12-16oz of water

SOFT FRUIT: ½ banana or ½ avocado

FRUIT: ½ - ¾ C frozen berries (Trader Joe’s Very Cherry blend &/or 8-12 frozen dark cherries "Montmorency" cherries)

20-25g PROTEIN: Protein powder (Chocolate whey, pea, egg or hemp)  I use CLICK: NOW FOODS WHEY ISOLATE 100%

SUPERFOODS: 1 scoop of greens powder (Amazing Grass or Green Vibrance),  the chocolate is AWESOME! CLICK: AMAZING GRASS INFO

      HEALTHY FAT: 1-3 t COCONUT OIL  (OR, Udo’s oil, safflower oil or flax).  Fat delivers the goods and oils the machine.           
                                 

~For that extra kick & for pre-recovery: mix 1 t Maca powder with 8 oz water- drink before smoothie

~For recovery: take 6g Spirullina plus 6g Chlorella- with water

~For energy and extra nutrients: Add 1 T Salba seeds OR soak 1 T of Salba in 12oz water overnight to make Salba Milk and use in place of water

~For extra carbs after a long run or when making a meal: Add 1 T peanut butter and ½ C rolled oats

~Important Note: drink around the same time as taking Omega-3 fish oil (DHA/EPA) EFA’s 

NOTES:

~Astaxanthin: For longevity, anti aging, improved brain and heart function, endurance, performance and recovery. A deep red-colored phytonutrient synthesized by microalgae called Haematococcus. It is what gives Salmon, and other seafood, their pink color and allows them the endurance and power to swim against the current- without it, they cannot. It also increases life span and repairs tissue damage. When harvested from the algae and concentrated into a liquid, astaxanthin becomes the most powerful antioxidant known in the natural world.  Start taking 4 mg, 3-4 times a day, 12 weeks before endurance activity.  Fat soluble, so take with fish oil.

~Greens: (Chlorella and Spirulina) alkaline the body and rid of lactic acid and waste. They also: repair damaged muscles and provide essential amino acids; along with being a natural anti-inflammatory and an antioxidant.

~Maca: (tastes HORRIBLE) is also an excellent food to help speed recovery and promote energy. Grown in the Peruvian highlands, maca is a turnip-like root vegetable. Available at many health food stores in powdered form or capsules (there are many different types of Maca). Maca helps to nourish and rejuvenate the adrenal glands. After training or any other type of stress, the adrenals become fatigued. Stress, either mental or physical, affects the hypothalamus, causing the adrenal glands to increase the production of cortisol (the stress hormone). As we were not designed to function under long-term stress, continued high levels of cortisol have a detrimental effect upon our health. Maca is a powerful adaptogen, which by definition is a substance (food or nutritive herb), which brings the body to a heightened state of resistance to disease through physiological and emotional health. Plants known as "adaptogens" are known to: raise the non-specific resistance to disease, be capable of normalizing functions in the body even in disease states, be non-toxic and harmless to any organ of the body, and be safe for ingestion for long periods as a nutritive for preventative purposes. Also it is “natures Viagra”!

~Salba and White Chia: are the richest whole food source of Omega-3 fatty acids and fiber found in nature. Two tablespoons of these tiny little white seeds deliver a daily dose of: fiber, protein, calcium, ALA EFA’s and more.

~Extra Virgin Coconut Oil: (I use this on/in everything) is a powerful, nutritious, raw food with many healing uses. Coconut oil is 64% medium-chain fatty acids (MCFAs), which burn as energy quickly rather storing in the body as fat (especially belly fat) like the long-chains.

~Dark Cherries:  The phytochemicals (in particular: anthocyanins) found in dark Montmorency cherries have anti-inflammatory and antioxidating properties, which the research has shown to be effective in helping people recover from strenuous physical activity.

~Protein: will help with muscle repair.

~Drink pickle juice the day before the event.  It will help you not to cramp up during the race.  I don’t know if this is true or not, but it works for me and has become my pre race tradition!

~Starting a week before the race drink extra water.

~REMEMBER: Recovery begins before the race does.

Ev's GREAT GREEN SMOOTHIE

3 C chopped Kale
Handful of fresh spinach
1 celery stalk, cut up in 1 inch pieces
A handful of mint
½ banana
½ kiwi
¼ pear
¼ apple
3 cups of water

~Blend and enjoy.