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Fuel Up to Race with a Healthy Pre/Post Meal Plan

Meal Plan

An avid runner, competing in many marathons and triathlons throughout the year, Tricia Williams, executive chef and founder of Food Matters NYC, has the perfect meal plan that she uses for herself – as well as her clients – to get her through these races.

Whether someone just runs on their own or is participating in an established race or even a tough mudder type event, the proper foods need to be eaten to help them keep their energy up and to perform at their highest potential.

Featuring the right combination of foods to power up, recover, as well as maintain, the following are recommendations Tricia has for any race or training:

Pre-Race Dinner

Post-Race Breakfast

 Post-Race Lunch

Homemade Race Fuel (good for anytime/ongoing training)

Women Fitness thought of bringing some of these exclusive healthy recipes from Tricia Williams, executive chef and founder of Food Matters NYC.

1. Butternut Bagels

Recipe by Tricia Williams, executive chef and founder of Food Matters NYC

Yields: 12 Servings

Ingredients:

2 cups blanched almond flour

2 tablespoon coconut flour

3 tablespoon flaxseed meal

1 1/4 tsp baking soda

1/4 tsp sea salt

1/3 cup apple cider vinegar

2 eggs

½ cup butternut squash, cooked and mashed

1 tbsp coconut oil, melted

For topping:

1 egg, beaten

1 tablespoon black and white sesame seeds

Directions:

Preheat oven to 325 degrees. Turn on electric donut maker.

In a bowl whisk together almond meal, coconut flour, flaxseed meal, baking soda, salt, apple cider vinegar. Add eggs and butternut squash, mixing well. Add coconut oil mixing until thoroughly combined.

Spoon in mixture into donut maker until two thirds full. Cook until the light goes off. Remove from donut maker and place bagels on a baking sheet. Brush with egg and sprinkle with sesame seeds. Bake for 10 minutes.

Slice open and add in your favorite fats and proteins. I love to put avocado and smoked wild salmon.

2. Quinoa Wrap

Recipe by Tricia Williams, executive chef and founder of Food Matters NYC

Yields: 6 Servings

Ingredients:

2 cup quinoa flour

2 cup almond milk

4 eggs

sea salt

4 tablespoons grass fed butter, melted and cooled

Directions:

Place quinoa flour, almond milk, eggs, sea salt and butter in a blender and puree until smooth.

Heat a lightly greased medium size non-stick pan over medium heat. Pour in a ¼ cup of batter.

Rotate the pan until batter evenly coats the pan.

Cook until mixture starts to bubble, about 1 ½ minutes. Run a spatula around the edges to loosen and then flip the wrap and continue cooking for another 30 seconds.

3. Chocolate Tahini Smoothie

Recipe by Tricia Williams, executive chef and founder of Food Matters NYC

Yields: 2 Servings

Ingredients:

handful of ice

1cup coconut milk

1 cup almond milk

2 tbsp tahini

2 tbsp cocoa powder

1 banana

½ cup blueberries

Directions:

Place all ingredients in a high powered blender and mix at high speed until smooth and creamy. Serve immediately.

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