(ENG) A Recipe for Running

Athletic training, exercise… but that is not enough… to run well I will also need the proper nutrition!
For advice on nutrition I turned to my friend Claudia, a Nutrition Specialist in Bologna. Below is the recipe Claudia devised specifically for me!
…and now you can try it too.

The importance of physical exercise and its beneficial effects on the human body are, by now, well known, but it is worth underlining just how far these benefits extend. If we are able to loose weight while retraining muscle we will help our bodies with the prevention of dangerous diseases like osteoporosis, heart disease and tumors; reducing excess body fat reduces blood pressure, glycaemia, and bad cholesterol as well as countering acting depression and stress. Even just 30 minutes of walking each day can be enough to enjoy the many benefits of physical exercise on your body and soul.

The proper nutritional diet for the athletic lifestyle is, once again, the Mediterranean diet: healthy and balanced. Many athletes find themselves following diets that are high in protein; these are not healthy as they can cause damage to our organs and are, therefore, not recommended.

A healthy, athletic lifestyle demands a diet that is based on complex carbohydrates (specifically whole grain products) and balanced portions of fats and proteins accompanied by elevated quantities of fiber and micronutrients (salts, minerals and proteins). Simple sugars should be limited but need not be eliminated completely; small amounts of sugar, combined with highly nutritious foods, can be very useful particularly before endurance-based physical activities, like running, as they provide an immediate source of energy.  Those who suffer from glycaemia or other problems with metabolism should avoid sugars altogether.

Running is an endurance activity, requiring a sustained aerobic effort; critical to this is oxygen, which is necessary to produce the energy our muscles require.  

Below are a few easy-to-follow recipes for the busy athlete looking for a fast, low-cost and nutritious source of substance before a long run:

- One slice of whole wheat bread, covered with a dollop of non-fat Greek yogurt (or non-fat ricotta), 1 teaspoon of honey (or sugar or raisins), a handful of coarsely chopped nuts of your choosing (almonds, hazelnuts, pistachios, walnuts, etc., or dried fruit)

- single-serving yogurt with ¼ cup dried fruit and ¼ cup whole grain cereal

- one whole fruit with 3-4 whole grain crackers (or whole wheat bread)

   

Below is a recipe rich with antioxidants for those who have a bit more time and are looking for something healthy and delicious:

Crunchy Bars of Dried Fruit, Seeds and Grains

Ingredients (makes approx.. 14 bars)

50 grams or ½ cup walnuts

50 grams or ½ cup hazelnuts (filberts) – unpeeled

50 grams or ½ cup almonds – unpeeled

20 grams or ¼ cup pumpkin seeds

20 grams or ¼ cup sesame seeds

25 grams or ¼. cup raisins (feel free to substitute this with any other dried fruit or with goji berries)

30 grams or ¾ cups puffed farro

10 grams or 1 tablespoon extra virgin olive oil  

80 grams or 3 tablespoons honey (this may be replaced with malt)

30 grams or ¼ cup cane sugar

some water for texture

a dash or cinnamon (optional)

Instructions:

Preheat oven to 320°. 

Coarsely chop all the nuts, pumpkin seeds and dried fruit. In a mixing bowl combine chopped mixture with sesame seeds, farro, 1 teaspoon oil, honey, sugar, cinnamon and just enough water to help mixture adhere. Combine well. Spread mixture evenly across a baking dish lined with parchment paper. Make sure you have a flat, even spread. Cover with another layer of parchment paper.

Bake for 25-30 minutes.

Remove from oven and allow for 20 minutes before cutting.

Make a long cut down the middle of the loaf and cut out 1-2 inch rectangular bars. Wrap bars individually in parchment paper and store in fridge. Bars will be crunchy and soft.

You can try this recipe substituting a variety of dried fruit or different types of nuts (pistachios, for instance, are excellent not just because of their wonderful flavor but also because of their nutritional make up).  

These bars are rich in healthy fats as well as a number of other nutrients, these include: fiber, which slows the body’s absorption of sugars; complex carbohydrates , a hearty source of energy; proteins, essential to the process of rebuilding muscles after expending energy; and salts, minerals and vitamins needed for biochemical processes that occur as we use our muscles. This snack is, therefore, an excellent source of healthy, nutritious energy!

- Claudia Cambria, Nutritional Specialist (MD), at the Castiglione Center for Dietary Studies (Bologna)

- Translation by Sole Anatrone

Now that you have the right snack you can join my race here