Ideal Fuel For Half Marathon Training

In the April issue of Competitor magazine, Eve Pearson, RD, specialist in sports dietetics, shared a sample nutrition plan to fuel for a week of half-marathon training. Below is her shopping list and two tasty recipes for stuffed peppers and oatmeal peanut butter balls.

Shopping List

Bell peppers (all colors)

Spinach

Mushrooms

Green peppers

Purple and white onions

Bananas

Hummus

Baby carrots

Tomato

Lettuce

Avocado

Rotisserie Chicken

Sweet potato

Various fruits: apples, oranges, mixed fruit salad, grapes

Kale or veggie chips premade

Plain oatmeal

Whole wheat pasta

Whole wheat English muffins and bread

Wild rice (long cooking or 90 second)

Corn tortillas

Granola

Boneless, skinless chicken breast or sirloin

Canadian bacon

Halibut or flounder

Skim or low fat milk – soy, cow’s, or almond (unflavored)

Eggs

Sliced cheese

Nonfat Greek yogurt

Butter

Shredded mozzarella cheese

Canned black beans (rinse thoroughly)

Salsa

Peanut butter

Canned tuna

Pizza sauce

Nuts

Dried fruit

Extra virgin olive oil

Nonstick spray

Ground flaxseed

Unsweetened shredded coconut

Cinnamon

Frozen berries

Stuffed Peppers

1 large zucchini, coarsely grated

1 lb extra lean ground turkey

1/2 cup red onion, finely chopped

1/3 cup fresh parsley, minced

1/4 cup plain bread crumbs

1 large egg

2 cups tomato sauce

1 tsp ground black pepper

3/4 tsp salt

1/2 tsp fresh rosemary, minced

4 medium halved red bell peppers

1)    Preheat oven to 350 degrees Fahrenheit. Brown turkey and onions; drain. Combine turkey mixture and all ingredients but bell peppers in large bowl until well blended.

2)    Fill pepper halves with turkey mixture, dividing equally and mounding slightly. Arrange in a 9 x 13 inch baking dish. Bake uncovered until tops are browned, about one hour. Transfer peppers to platter and garnish with fresh rosemary sprigs.

***Peppers can be made a day ahead and refrigerated. Cool turkey mixture before combining if not cooking right away.

Makes 6 servings

1 serving = 168 calories, 2 g fat, 23 g protein, 15 g carbs, 647 mg sodium 

OATMEAL PEANUT BUTTER BALLS

½ cup chunky peanut butter

½ cup honey or agave syrup

1 tsp vanilla extract

¼ cup raisins or dark chocolate chips

¾ cup plain, instant oatmeal

¾ nonfat dry powdered milk

Mix the dry ingredients with the raisins in a small or medium bowl. Mix in the remaining ingredients, combining all together thoroughly. Make into one-inch balls. Yields two dozen. Refrigerate.

1 serving= 75 Cals, 3g Protein, 11g Carbs, 2g Fat, 13mg Sodium

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FILED UNDER: Inside The Magazine / Nutrition TAGS: half marathon training / healthy recipes