Carbo-loading tips, recipes help runners prep for Route 66 Marathon this weekend
BY NICOLE MARSHALL MIDDLETON World Scene Writer
Wednesday, November 14, 2012
11/14/12 at 9:24 AM
It's not all about pasta anymore.
Good carbs for runners include rice, fruits, quinoa, couscous and more.
And it's important for runners to start increasing their carbohydrate intake days before the race, not just the night before, according to promoters of the 2012 Williams Route 66 Marathon.
The Williams Route 66 Marathon this Saturday and Sunday includes a two-day health and fitness expo, marathon, half marathon, marathon relay, 5k run/walk, and a one-mile fun run/walk, mascot dash and finish line festival.
Organizers predict a total of 10,500 participants across all five races. Online registration for 5k and one-mile events closes at midnight Wednesday.
As the run approaches, some local running enthusiasts offered food suggestions for carb-loading that go beyond a dish of pasta.
5k, Fun Run/Walk still open
All of Sunday's races are sold out, but there is still room to participate in the 5k and 1-Mile Fun Run/Walk on Saturday. Online registration for the 5k and one-mile events closes at midnight Wednesday.
These races are the perfect opportunity to engage the entire family in fun and healthy activity. Kids 12 and under will receive a finisher medal and get $5 off the 5k and Fun Run.
For more information about the run, go to tulsaworld.com/66marathon
DE-FLAME SMOOTHIE
Submitted by Chris Barnes, chiropractor and owner of Tensegrity Chiropractic
Barnes recommends an anti-inflammatory smoothie. It takes just a few minutes to make and is full of pain-fighting foods that are filled with complex carbs, fiber, protein and unsaturated fats. According to Barnes, they provide long-lasting energy without the bloating and Achilles issues that breads, grains and pastas can cause.
1/4 cup almond milk
3/4 cup water
1/4 cup apple cider vinegar
1/2 banana
1/4 cup almonds (whole)
1 clove garlic
1 inch chunk ginger root
1 palm full of carrots
1 hand full spinach leaves or kale
1/4 cup frozen blueberries
1/2 cup frozen strawberries
1/2 scoop protein powder (flavorless)
2 tablespoon cinnamon
1 tablespoon flax seed
1 tablespoon chia seed
1 teaspoon honey
1. Blend all ingredients in blender and serve immediately.
SPINACH COUSCOUS SALAD
Submitted by Molly Pellegrini,
hospitality director for Tulsa Route
66 Marathon Inc.
"This is a recipe I make all the time and keep in the fridge, especially during race weeks. It's great by itself, or I'll serve it as a side with grilled shrimp or steak. It's everything I need pre-race in one dish, and it keeps forever!"
1 box plain couscous, cooked according to package directions and fluffed with a fork
4 cups baby spinach, roughly chopped
3/4 cup dried cranberries
1/3 cup pine nuts, toasted
Dressing:
1/4 cup balsamic vinegar
1/4 cup orange juice
1/3 cup extra virgin olive oil
1 tablespoon ground cumin
Salt and pepper to taste
1. In large bowl, combine cooked couscous, spinach, cranberries and pine nuts.
2. In small bowl, whisk together dressing ingredients.
3. Pour dressing over couscous and mix well. Add salt and pepper to taste. Serve at room temperature or store in fridge and serve chilled. Keeps well.
PIZZA AND BEER
Submitted by James (J.L.) Lewis,
owner of Leon’s on the Restless
Ribbon
Lewis suggests creating a Mediterranean pizza by layering fresh tomatoes, artichoke hearts, black olives and chopped basil leaves on top of fresh pizza sauce and mozzarella cheese. Garnish with some feta cheese and sun-dried tomatoes.
"As far as the pizza goes, I like to go heavy on the veggies. Any meat for me is just too much protein and will weigh me down. I also like to go a little easy on the cheese to cut down on the fat a bit. The Mediterranean Pizza from Leon's is perfect for me," Lewis said.
Complement the pizza with carb-heavy beer for a treat after the run, Lewis said. Generally the higher the alcohol content, the higher the carbs. He recommends Marshall's Atlas IPA.
Original Print Headline: More than one way to carbs
Nicole Marshall Middleton 918-581-8459
nicole.marshall@tulsaworld.com
