Morning! Going to start here with the cookie! 🙂 I posted this Super Fluffy, 229kcal and BIG Breakfast cookie on instagram this morning (11 grams fiber!) and wanted to post the recipe here and also how-to modify all my ‘favorite protein powder‘ (minus the ice cream) recipes if interested! 🙂
- Cookie Macros: 229kcals, 7.7grams protein, 37g carb, and 5.6g fat
- I topped mine with dark chocolate m&m’s! (not vegan, I know) and also had an egg on the side for some added protein/fat
Basically, I just took my Big Fat Breakfast Cookie recipe and subbed in Oat flour (I use Gluten free) for protein powder! I have done this with a few recipes now and find that it works great!
- 28grams of oat flour is approximately 1/4 cup.
Preheat oven to 350. Mix together:
- 28grams oat flour
- 28 grams coconut flour
- 1 tsp vanilla extract
- 1/4cup applesauce (61grams)
- 1/2 tsp baking powder
Press mixture together and form into a cookie shape. Add additional toppings if you’d like.
Bake for 12ish minutes (until edges are browned a little) , and ENJOY!!
THE ENDURANCE DIET
I have skimmed this whole book (started last night and finished this morning). A lot of it just Makes sense. Basically, Matt points out that the way the elite runners eat is almost a process of evolution: what has worked in the past is constant while the runners/habits that didn’t work were dropped.
- He illustrates that younger runners start running and their diets are just what they’ve grown up with
- then they get up to the elite level, realize that their level of running isn’t up to par, so they look at the older elite athletes to see what they do
- most of them alter their diet to fit what the other runners are doing
What stuck out to me was a couple of stories where athletes made just 1-2 changes based on what they noticed others doing, and ALSO based on what they found worked for them which allowed them to improve in their training sessions daily translating to better running times in races. There’s a picture above of the 5 Main things that elite runners do.
Eating ALL different types of Quality foods is one of the things I remember Shalane Flanagan and Elyse Kopecky talking about in their interview with me and in their cookbook.
I’m working on being more carb-centered (still gluten free) which I discussed here – my new macro goals, and I also recalled my vacation this past July – where I lost a couple pounds, yes, BUT I also Felt great during my workouts there.
And my diet there consisted of
- a lot of Fish and beef/pork,
- fresh fruit and veggies,
- and a treat at some point (I think this was my body looking for carbs which were hard for me to come by there since most food wasn’t gluten free).
- I only used protein powder a couple times when I was out of creamer in the room for my tea and I subbed in a 1/2 scoop.
What does this mean?
- I’m going to eat like I did on vacation! I initially gave it up because I LOVE my recipes/healthy treats and honestly just didn’t want to prep meat again. (I used to ALL the time when I was doing NPC stuff). But I figure, I can replace the ice cream/chocolate chips/pudding I was eating in the Bahamas with some higher quality carbs (like the cookie recipe above!)
- I still plan to track my macros so I stay conscientious of what I am eating. In the book, Matt points out that it’s important to stay away from mindless eating (which is still an issue for me), so logging my food helps me stay aware of it. Maybe one day I won’t need to, but it’s good for me now.
- I’m still going to incorporate my Slap Nutrition BCAAs, Magnesium (natural calming aid), and Coffee powder daily, but will use less powder and less of the protein mixes so I can focus on getting better quality sources of protein (meat).
I’m making a SLIGHT adjustment to my training to try out. I have been loving using the weighted vest during my plyometric workouts. I really feel like I get the Most benefit from doing the bodyweight/plyo style of workouts and adding the vest has made it also duplicate the feelings I get from strength training. I do enjoy lifting, but I think it might be more pertinent/useful to my running to focus more on the bodyweight/bootcamp types of workouts with the vest on. So, I’ll be doing those 6 days this week to try it!
One of the things, Matt also discusses in “the endurance diet” is fasted training. I am currently doing this 4-5 times a week (working out first thing without food), but think I will cut back to just doing it 2-3 times a week. My mondays, wednesdays, and fridays are my tougher workouts, so I think I will start doing the scoop of UCAN before those workouts (I already do this on Fridays for my long run) so I can run stronger and faster during the training sessions where I need to be hitting certain paces.
Hope you all have a great day!!!!