Nike Women’s 15K Training Recipes

FUEL YOUR RUN

Nike Women’s 15k Run Training Recipes

PRE-RUN

Coconut Yogurt Parfait

Serves 1

(90 mins pre-run)

Ingredients:

¾-1 cup unsweetened coconut yogurt

½ tsp spirulina

1 tbsp goldenberries

1 tbsp cacao nibs or dark chocolate chips

1 tbsp unsweetened toasted coconut

1 tbsp pumpkin seeds

2tbsp homemade granola crumbled (optional)

Directions

1. Combine spirulina with coconut yogurt and mix

2. Layer all ingredients with yogurt and then toppings or combine all ingredients together

 

Blueberry Date Chia Pudding

Serves 1

(60-90 min. pre-run)

Ingredients:

1 cup non-dairy milk

2 tbsp. chia seeds

½ cup blueberries

3 Medjool dates pitted & chopped

½ tsp vanilla extract

Pinch of cinnamon

Directions

1. Mash blueberries with a fork in a bowl.
2. Pour 1 cup non-dairy milk in the bowl with the mashed blueberries, chopped dates, and vanilla, followed by chia seeds. Lightly mix (do not over mix).
3. Place the bowl in the fridge, cover and leave overnight.
4. Next morning, gently stir- should be pudding like and chia seeds will have expanded. Add cinnamon on top

 

Coconut Flour Pancakes

Serves 2

(2 hours pre-run)

Ingredients:

¼ cup coconut flour

1 tsp cinnamon

1 tsp vanilla

1/2 cup unsweetened almond milk

2 eggs

½ tsp baking soda

Pinch of sea salt

Coconut oil for the pan

Directions:

1. Mix all ingredients together in a medium size bowl
2. Add 1 tbsp coconut oil into a pan on medium heat
3. Place approximately ¼ cup of the mixture into the pan. Cook for approximately 3 minutes (or until you start to see bubbles)
4. Flip the pancake and cook for another minute or so
5. Remove from heat and add your favourite nut butter as a topping or a pure maple syrup!

 

Vanilla Date Smoothie

Serves 1

(90 mins pre-run or 1-2 hours post-run)

Ingredients:

1 scoop Vanilla VegaONE Protein powder

1 cup unsweetened non-dairy milk

3 pitted Medjool dates

½ tsp pure vanilla extract

¼ cup ice

water if needed

Directions:

1. Blend & serve

 

Chocolate Avocado Smoothie

Serves 1

(90 mins pre-run)

Ingredients:

1 scoop chocolate VegaONE protein powder

1 cup unsweetened non-dairy milk

¼ avocado

2 pitted Medjool dates

1 tbsp raw cacao powder

dash of cinnamon

1tsp maple syrup

½ cup ice

water if needed

Directions:

1. Blend & serve

 

Cherry Coconut Water

(45 mins pre-run or immediately post-run)

Serves 2-4

Ingredients

12 oz fresh sweet cherries or equivalent pure cherry juice

2 tbsp coconut sugar (omit if juice is sweetened)

3-4 cups coconut water

3/4 cup freshly squeezed Lemon juice

Mint for Garnish

Coconut water contains electrolytes to help replenish through sweating. Cherries contain anthocyanins (a compound loaded with antioxidants) shown to help reduce inflammation within the muscle.

Directions:

1. Blend, chill and serve

 

POST-RUN

PB & Almond Butter

(within 20 mins post-run)

Slice 1 banana in half (longways) and spread 1tsp of organic almond butter

 

Medjools & Pumpkin Butter

(consume within 20 mins post-run)

2 pitted medjool dates, stuffed with 1tsp pumpkin seed butter

 

Honey Roasted Chickpeas

Serves 2-3

(consume within 20 mins post-run)

Ingredients:

• 15 oz can organic garbanzo beans
• 1 tablespoon olive oil
• 2 tablespoon raw honey
• ¼ tsp sea salt

Method:

1. Preheat oven to 375°F and line a baking sheet with parchment paper.
2. Drain and rinse the chickpeas then place them on a paper towel and pat dry, don’t skip this step.
3. Spread chickpeas on a baking sheet in a single layer, bake for approximately 45 minutes to one hour or until crispy. Test one, and if it’s still soft, bake for longer.
4. Mix oil, honey, sea salt in a bowl and toss chickpeas in the mixture.

 

Vegan Almond & Caramel Smoothie

Serves 1

(1-2 hours post-run)

Ingredients:

1 cup unsweetened almond milk

1 tbsp raw almond butter (can use any nut butter)

2 medjool dates, pitted

1 scoop Vega Sports Performance Vanilla Protein

1 tbsp hemp hearts

Ice

Directions

1. Blend & serve

 

Cinnamon Bun Performance Protein Smoothie

Serves 1

(1-2 hours post-run)

Ingredients:

1 serving Vanilla Vega Sports Performance Protein

1/2 frozen banana

1 tbsp pumpkin seed butter

2 – 3 pitted Medjool dates

1 cup unsweetened non-dairy milk

1 tsp cinnamon or more to taste

1 tsp vanilla extract

Pinch of pink sea salt

Ice if needed

Directions:

Blend & serve

 

Choco Banana Performance Protein Smoothie

Serves 1

(1-2 hours post-run)

Ingredients:

1 scoop Chocolate Vega Sport Performance Powder

1 cup unsweetened coconut milk

½ frozen banana

1 tbsp hemp hearts

1tsp raw cocoa powder

1 tsp pure maple syrup

1 tsp of flax oil

ice if needed

Directions:

Blend & serve

 

Power Up Greens Blend

Serves 2

Ingredients:

3-4 leaves organic kale

1 cup organic seedless green grapes

1 english cucumber, chopped

1 small organic granny smith apple or organic pear, cored and cut into chunks

1/2 cup water

Directions:

1. Blend all ingredients, add water as needed. Chill and stir before serving.

 

Runners Recovery Smoothie

Serves 1

(within 20 minutes post-run)

Ingredients

1 cup coconut water

1 scoop Vega Sport Performance Protein

1 cup assorted organic fruit (fresh or frozen) try acai, cherries, raspberries, blueberries, strawberries

1 frozen organic banana

1/4 cup goldenberries

1 pack Amazing Grass Green Superfood

1 cup ice

Directions:

1. Blend & Enjoy

Fresh Greens Recovery Juice

Serves 1

Ingredients

Small handful spinach

1 small beet root

2 stalks of celery

1 apples

Thumbnail ginger

½ lemon (juice only)

Directions:

1. Put all ingredients through a juicer except for lemon. Press and add lemon juice at the end. Chill and stir before serving.

 

TRAINING MEALS

Quinoa Bowl

Serves 1

(2-4 pre-run or 1-2 hours post run)

Ingredients:

½ -1 cup cooked quinoa

1/2 cup chopped bell pepper (assorted colours)

¼ cup peeled and chopped carrots

1 cup BPA-free organic canned chickpeas (aka garbanzo beans), drained and rinsed (sub for any organic bean)

¼ cup chopped cilantro

¼ cup raw walnuts

1 lemon (juice only)

1 1/2 tsp extra-virgin olive oil

Sea salt to taste

Dash of cayenne pepper (for a kick)

Directions:

1. Add all ingredients and mix together
2. Serve hot or chilled

 

Wild Rice Spaghetti with Baby Kale & Goat Cheese

Serves 1

(2-4 hours pre-run or 1-2 hours post run)

Ingredients:

1 cup cooked wild rice pasta

1 breast organic chicken sliced (optional)

¾ cup low sodium vegetable broth

1-cup baby kale

¼ cup cremini mushrooms

1 tbsp extra virgin olive oil

1-2 cloves garlic, minced

1-2oz crumbled goat cheese

Sea salt to taste

Directions:

1. Add chicken and low sodium broth to a pan and cook
2. Add mushrooms, red peppers, baby kale, garlic and simmer for approximately 3-5 minutes on a medium heat
3. Add cooked pasta, olive oil, crumbled goat cheese and sea salt

 

Banana Date Buckwheat Pancakes

Serves 2-3

(1-4 hours pre-run or 1-2 hours post-run)

1 tbsp ground flax seed or 1 omega-3 egg

1 cup buckwheat flour

1 tsp baking soda

⅛ tsp cinnamon

⅛ tsp salt

¼ cup mashed banana

1¼ cup non-dairy milk

1 banana, chopped into small pieces

2 Medjool dates, pitted and chopped

1-2tbsp coconut oil for cooking

Directions:

1. If using a flax “egg” prepare by stirring ground flax seed together with 3 tbsp warm water in a small bowl and let sit for at least 5 minutes.
2. In a medium bowl whisk together flour, baking soda and salt.
3. In a small bowl combine mashed banana, milk and flax “egg” or regular egg. Stir contents into large bowl until thoroughly mixed. Fold in banana pieces and dates.
4. In a large pan on the stove, heat a thick layer of oil to cover pan at medium heat (don’t heat too high as oil will splatter).
5. Pour about ¼ cup of batter for one pancake onto pan. Let cook until batter bubbles (3 mins) then flip and cook on other side.
6. Serve and top with pure maple syrup, coconut oil or nut butter.
   

 

DURING RUN:

Consume 30-60 grams of carbs every 60 mins for training sessions over 90 minutes

Homemade Gel Pack:

(Adapted from Thrive)

Ingredients:

3-4 Medjool dates

1/2 cup raw honey

1 tbsp organic lime & lemon zest

Sea salt to taste

Directions:

1. Blend and stick in a small bag when you need it

 

 

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