The 118th Boston Marathon is fast approaching on April 21 and Stonyfield Organic has teamed up with Heather Bauer, RD, CDN and founder of bestowed.com, to get Team Stonyfield, a team of 10 runners selected from a pool of those who didn’t make the cut for this year’s entry, in racing condition with top tips for proper nutrition.
“When training for a marathon, it’s so important you get the best nutrients into your body,” Heather tells OK!. “Most normal people, when they’re putting that amount of mileage on, their appetite really kicks in and so they forget about getting the best nutrition and they just grab whatever because they’re hungry all the time.”
In fact, she explains fueling one’s body with the right kind of nutrients and snacks can actually help fend off other cravings.
“You want to make sure you’re looking at foods that have no gmos, that are organic, without artificial ingredients,” she advises. “The cleaner the foods you put into your body, the better you feel and the less cravings you have and the easier it’s going to be to keep your body that healthy weight which is going to make running those 26.2 miles that much more effective and that much easier.”
Also, you might want to slow your roll on those carbs, focusing more on the quality versus the quantity.
“It is important to get good carbs in, but be smart about how much you have,” says Heather. “Go for a sweet potato which is a single serving so it’s not an infinite bowl of pasta. Have a cup of quinoa, which is a really great source of protein but also a great way to get that carb in.”
For post-run nutrition, she created a crepe recipe that’s yummy and aids in recovery, while serving up (wait for it!) 26.2 grams of protein. How cute is that, marathoners?
“A lot people do their long runs on a Saturday or a Sunday,” says Heather. “The protein is the most important after that long run so I thought the crepe would be the perfect thing to make. You take the Stonyfield Greek Yogurt, egg whites, honey and mix it all up and you have a yogurt and cheese filling. It’s really delicious. You get a healthy mix of carbohydrate and you get your dairy, you get your calcium and your protein. It’s perfect after that run.”
Buckwheat Blintzes with Greek Yogurt Ricotta Filling and Mixed Berries
26.2(5) grams of protein per serving
Yields 6 blintzes, 2 servings
Buckwheat Yogurt Crepes:
½ cup Plain Stonyfield Greek Yogurt
3 plus 1 egg white large eggs
1 tablespoon honey
1/8 teaspoon fine sea salt
1/3 cup buckwheat flour
2 Tbsp gluten-free oat flour
Yogurt & Cheese filling:
½ cup Plain Stonyfield Greek Yogurt
½ cup fat-free ricotta cheese
1 tablespoons sugar
pinch of fine sea salt
For frying and serving the crepes:
Nonfat cooking spray
1 cup of mixed blueberries, strawberries, raspberries and blackberries maple syrup (optional)
First, make the filling. In a medium bowl, stir together the yogurt, cheese, sugar, egg yolk, and salt. Set aside. Next, make the batter. In a blender, combine the yogurt, eggs, honey, salt and flours, and mix on low to combine, scraping down the sides of the blender if flour sticks to them. With the motor running, blend in the melted butter.
Heat an 8″ pan over a medium flame, and spray with a mist of the cooking spray. Pour ¼ cup of the batter into the pan, tilting and swirling the pan to coat it evenly with a thin layer of batter. Cook the crepe for about 30-45 seconds, until the middle of the crepe appears to be set. Use a thin, metal spatula or butter knife to ease the edges of the crepe up off the pan, then slide the crepe onto a plate, cooked side down. Repeat with remaining batter and filling.
Place 2-3 tablespoons of the filling on the lower third of each crepe. Fold the bottom up over the cheese and then fold the sides in so that they just touch, then roll from the filled end upwards, like a burrito. When the blintzes have all been filled, spray the pan again with cooking spray. Fry the blintzes seam side down over medium-low heat until they are golden on the bottom, about 1 minute, and then flip and brown on the second side, another minute. Serve the warm blintzes with fresh berries and maple syrup on the side.
Nutritional Information Per Serving:
Sodium 110 mg
What’s your favorite post-run bite? Tell us in the comments or tweet @OKMagazine.