Recipe by Kate Orlando, RHN and Sports Nutrition Expert
When I started running competitively, I had to assess what and when I was eating in order to maximize nutrients, optimize digestion, strengthen my immune system, and ensure I was getting adequate sleep. Balanced macronutrients and an abundance of micronutrients have really provided me with the tools to train hard and frequently, as well as prevent injury and illness. I found some great cookbooks with quick and easy nutritious meals, one of my favourites being The Racing Weight Cookbook by Matt Fitzgerald and George Fear.
Full disclosure: I am far from a chef (that’s why I live with one). I love and understand food but cooking is not my thing, and that can put a lot of stress on person trying to eat well. Finding resources that suit your style of cooking and eating will truly fuel your success. Here are two of my fav easy-go-to pre/post recipes.
This salad is full of fibre and protein, and great for for recovery (have within 2 hours of finishing your workout). You can make ahead to have it ready to go!
Makes 4 servings
- 1 cup quinoa
- 2 cups water
- 2 tbsp extra-virgin olive oil
- 3 tbsp lemon juice, freshly squeezed
- ½ tsp salt, table salt in this case
- 1-15oz can chickpeas, rinsed and drained
- 1/3 cup red onion, chopped
- 1 pint baby tomatoes, quartered
- 1 cup fresh cilantro, chopped
- freshly squeezed lime
- Prepare quinoa and set aside to cool.
- In a large bowl stir together olive oil, lemon juice and salt. Add chickpeas, onion, tomatoes, and cilantro to bowl and mix. Stir in cooled quinoa. Squeeze lime over and serve.
- *if you don’t care for cilantro, use parsley