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Nutrition Tip for Marathon – Week 3: Re-fueling Your Recovery

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Re-fueling Your Recovery

The absence of recovery nutrition keeps the body in a negative energy balance, meaning your body will continue to breakdown protein, glycogen, & fat. While the fat after-burn is nice, continuing to breakdown glycogen & protein is not ideal. Take advantage of this ‘metabolic window’, the first 30-60 minutes after exercise. Studies show that consuming protein during this window, with your carbohydrate rich snack, can help enhance the muscle recovery process. Include 1 gram protein for every 3-4 grams carbohydrate consumed. Examples of this carbohydrate:protein combo include:

  • chocolate milk
  • PBJ sandwich
  • yogurt with granola
  • meat & cheese sandwich
  • GORP.

These snacks are meant to be just that, snacks. They can begin the refueling process, bridge the gap unit you are able to eat a balanced meal, & raise your blood sugar level so you can make wise choices for that meal when you get home.

Andrea Rudser-Rusin, MA, ATC, RD, CSSD

Recipe – Week 3: Mango Breakfast Muesli:

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  • 1 to 1½ c low fat Chobani Mango Greek yogurt
  • ½ c old-fashioned oats (uncooked)
  • ½ c chopped dried fruit
  • ¼ c chopped pecans, raw or toasted
  • ¼ c unsweetened grated coconut
  • 1½ c milk or water
  • Fresh/frozen (thawed) fruit for serving (ie. Berries, apples, bananas, mangoes, pineapple, etc)

Step 1: Stir oats, dried fruit, pecans and coconut together. Stir in milk or water, cover with plastic wrap and refrigerate overnight.
Step 2: The next morning uncover and stir in yogurt & fresh fruit. Divide among bowls and serve.
Makes 2 meal-size, or 4 snack-size servings.
Use non-fat and/or plain variety to reduce fat and/or calories

Adapted from recipe at www.chobani.com

About Andrea Rudser-Rusin, MA, ATC, RD, CSSD

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Andrea Ruder-Rusin, is a registered dietitian, board certified as a sports dietitian, and a certified athletic trainer (the sports medicine type). Andrea practices in the private sector under the title of SportWise Nutrition & Consulting LLC. Clients of SportWise include athletes and non-athletes as well as groups associated with both for-profit & not-for-profit organizations.

Andrea has Bachelor’s degrees in Athletic Training and Nutrition & Dietetics from The University of North Dakota. She holds Master’s degree in Exercise Physiology from The University of Minnesota. Her nutrition expertise includes sports nutrition, weight management, pre- & Post-bariatic surgery nutrition & lifestyle counseling, and behavior modification. Her sports medicine skills are maintained and put to good use with ongoing work for the United States Swimming national team and traveling with other USOC sponsored teams and competitions.

Her athletic career began some 30 years ago as an age-group swimmer under the instruction of internationally known swimming & stroke expert, Mike Stromberg. Ander continued her swimming career through college, splitting her time between The University of Minnesota and The University of North Dakota. While at UND she was NCAA champion in the 100 and 200 yard butterfly and was awarded All- American status at both universities in a variety of events and distances. Andrea has participated in 5k &10k open water swimming events, ironman & ½ ironman distance triathlons, and various running events ranging from 5k to marathon distance. She has completed 3 sub-12 hour ironman races and has placed 1st in her division in the 2.4mile swim portion of the ironman triathlon. She is also a member of team Go Dog Go!, 12-time co-ed relay champions at the Chicago Triathlon.

Words to live, train, and race by: “The pain of not trying your hardest lasts a lot longer than the pain it takes to push yourself to the limit” and advice learned early on from Coach Stromberg – “Just have fun, don’t sweat the small stuff.”

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