It’s well understood that the miles you log during training can help you reach your fitness goals or prepare you for race day, but did you know that it’s during the recovery period that most of your gains are made? It’s this critical “time in between” training sessions that you need to provide your body the right nutrients, at the right time, in the right amounts to make the most of your hard efforts. What, exactly, do you need? Carbohydrates to restore depleted glycogen stores, protein to rebuild and repair muscles, and micronutrients (electrolytes, vitamins, minerals) to replenish what you lose in sweat during exercise.
Not only will providing quality nutrition help you absorb the training and refuel you for the next effort, it also affects how quickly you recover, and therefore the quality of your next workout!
Peachy Quinoa Breakfast Bowl
This hearty, warming quinoa-for-breakfast recipe fills you with long lasting energy for those early morning runs in the chilly fall and winter mornings, plus has fiber and plant-based protein to keep you satisfied for hours. Spice it up with a little pumpkin pie spice for a holiday flair, or stir in some chia sees for extra texture and extra omega-3’s. This recipe is vegan and gluten free, and can be modified in many ways by swapping different types of plant-based milks, nuts and seeds, fruit, and spices. It’s a great pre-workout meal option and travels well in an airtight container so you can take it on the go. It’s a nourishing way to start the day.
Prep Time: 5 mins
Cook Time: 25 mins
1 C Uncooked quinoa
2 C Almond milk, unsweetened
1/4 tsp Allspice, ground
1 pinch Sea salt
1 1/2 C Sliced peaches, fresh or frozen
2 tbsp Flaxseed, ground
2 tbsp Almonds, chopped
Drizzle Honey, maple syrup or agave nectar (optional)
- Thoroughly wash and drain uncooked
- Place quinoa, almond milk, allspice, salt, and peaches in a medium saucepan.
- Bring to a boil, stirring frequently.
- Reduce heat, cover, and continue to simmer on low heat for ~ 20 min, or until quinoa is tender and liquid is absorbed.
- Fluff quinoa with a fork, divide into 4 bowls, and serve topped with ground flaxseed and chopped nuts. Drizzle with honey, maple syrup, or agave nectar, if desired.