Fueling the Fire - Marathon Week - 5DTG + Carrot Cake Bites #StartClean2013 Day 8

This post is my Week 1, Day 8 post for 'Start Clean 2013' via Healthy Heddleston.

 

Today's #StartClean2013 Challenge was to give one of your favourite indulgent recipes a healthy makeover. I figured since I had been suffering a taper-induced case of carrot cake cravings I would probably be doing myself, my mood and my marriage a favour by going ahead and making that my recipe of choice!

I was aiming for a snack that would quench the craving and be big on flavour while having little or none of the following - added sugar, refined carbohydrates, gluten or soy. I also wanted it to rely on 'normal' ingredients that most people would have in the pantries and fridges. These got the seal of approval from both Danny and I! The protein made them very satisfying and anything that bumps up your vegetable consumption has to be a winner.

Carrot Cake Cookie Bites

 

by Kristin V

Prep Time: 15 minutes

Keywords: snack vegan soy-free sugar-free medjool dates carrot

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Ingredients (12 Small Bites or 8 Larger Bars)

• 1 medium carrot, peeled and shredded
• 10 Medjool dates, pitted and halved
• 4 tbs plain or vanilla protein powder (Or almond meal)
• 4 tbs rolled oats
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1 tsp vanilla extract
• 1/2 tsp almond extract (optional)
• 2 tbs walnuts, chopped (optional)
• 2 tbs raisins
• 1 1/2 tbs shredded coconut

Instructions

Line small, shallow baking tray or other straight edge container with parchment.

Add the shredded carrot and dates to food processor. Whizz for a few seconds.

Add protein powder, oats, spices, extracts and walnuts (if using). Process until it all comes together.

Add the raisins and pulse two or three times (you want the raisins to still be quite chunky)

Using slightly damp hands press mix into the tray. Sprinkle on coconut and press into the slice lightly.

Chill for 2 hours and slice as desired.

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I'm not embarrassed to admit that throughout this whole, crazy marathon training experience I have really struggled to get my head around the correct way to fuel myself. There is so, so much conflicting information out there on the internet it can be completely confusing and overwhelming to a marathon newb like me. I'm one of those people that needs to go into a new situation armed with as much knowledge and experience as I possibly can so to feel like I have all these different sources pulling me in different directions is a little frustrating.

I ended up having to limit myself to two sources of information - My trusty old pals at Runner's World and the information I was reading at Matt Frazier's blog 'No Meat Athlete'. The important little gems I took away from these were -

• Stick to what you trained with... Don't try anything new on race day!
• Carb loading is important but don't try to get them all in at dinner the night before the race. Use the week before to gently increase your carbs (remembering that you won't be running as much so your body will already be experiencing a surplus). Matt even suggests making lunch your bigger meal on Marathon Eve as opposed to dinner so that your body has sufficient time to digest.
• Caffeine can be a handy performance booster if your stomach can handle it and if you are not a consumer of caffeine the rest of the time (which is why I cut down to one coffee a week during training)
• Oooo, look at those pretty packets of energy gel that you've never seen before in such delicious sounding flavours! Don't touch them! Didn't you hear me? Don't try anything new on race day!! It's too late!
• Eating a good breakfast spaced out over the 3 to 4 hours pre-race can given you a solid fuel base without overloading your stomach leading to GI issues.
• During the race try to consume around 100 calories every 45-60 minutes to avoid The Wall. Whether it's gels, energy drinks, lollies or dried fruit make sure you train with your chosen fuel which is directly linked to...
• Seriously, even if you think you have a stomach of iron or your buddies tell you that this whizz bang energy drink will knock 20 minutes off your time... (you know what's coming...) For the love of all that's good, don't try anything new on race day!
• Drink enough to avoid becoming overly dehydrated but not enough to develop hyponatraemia (what a helpful statement! Check out the link below from Runner's World on hydration for more info)
• Don't try.... Okay, I'll stop...

With all of this information on board and two 32km long runs to trial everything (because I heard somewhere that you shouldn't try anything new on race day... You've heard that too? Fancy that!) I have a fuel plan that I am pinning all of my marathon hopes and dreams on.

The Week Before

At the moment I am concentrating on good food. Limited processed foods, plenty of complex carbohydrates (easy on the gluten), smoothies for breakfast, lots of fruits and vegetables (which I will start to taper off on Friday), healthy fats and proteins for long lasting energy. Then there's the effort to find that delicate balance between eating enough to ensure my glycogen stores are up but not to the point where I am eating too much... or because I'm bored/antsy/moody/all the other fun Taper Madness feelings.

Pre-Race

Race starts at 6am so I will be up bright and early (3am) to stagger breakfast. I've decided that since the Runner's World Pre-Race Plan that I tried on my first 32km run. Even though I was (and still am) blown away by the amount of food it suggests, it produced such fantastic results I can't really argue with it.

 

During the Race
Sticking to the 100 calories every 45-60 minutes I plan to have a GU Gel around each 9km interval (9, 18, 27, 36) and GU Brew Electrolyte Drink (this is a low-energy electrolyte replacer, not an energy drink) at the 12km, 21km and 30km water station.

After the Race
It's best I don't talk about that... I have big plans and they involve lasagne, cinnamon buns and alcohol... And Coffee... A very large, very strong coffee...


My Most Useful Fueling Links

Runners World

Guide to Drinks and Gels

Marathon Race-Day Nutrition & Hydration
Race Day Disasters (Excerpt from magazine article)
Complete Guide to Hydration

No Meat Athlete

What to Eat the Week Before A Marathon or Half Marathon
5 Keys to the Pre-Workout Meal Everyone Should Know
What to Eat the Day of a Marathon or Half Marathon
Thrive Sports Drink Recipe
Thrive Recovery Drink Recipe


I'd Like to Know...
What's your favourite post-race treat?