Sunday, February 13, 2011

Challenge Complete

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Well, I did it. The TWO WEEK AMAZING GRASS challenge.

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Actually, yesterday was my last day. I had an amazing meal and/or superfood each day. I usually incorporated them into breakfast or post workout shake. To be honest, I was quite the skeptic at first. I thought I already ate well, which I do! But when I added in these additional nutrients/calories to my diet, I found out something…….
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My body recovered A LOT faster from workouts, runs, etc. It’s funny how small of a change can make a world of difference in your overall health. I noticed I bounced back a lot faster and my energy really improved. Now I know everyone is different, but this is just what I noticed with myself as my training increased. Extra good calories and nutrients really are KEY!

Anyway, the last day of my amazing grass challenge (KEY 14) just so happened to talk about exercise and recovery. Being a Nutrition Manager myself, I was pretty impressed with what their Nutritionist (Rebekah Winquest) had shared in relation to pre and post workout fuel. So impressed that I thought I’d share, along with some of my post workout snacks/drinks!

DAY 14- What to Eat for your Workout Regiment (source)

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My post run thumbs up!

Tips on Protein Drinks

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We like to use LIFE BASIC protein. I add in amazing grass and/or cocoa, flaxseed oil, almond milk, a fruit (banana, berries, etc), and of course xanthan gum.

Protein Drinks are popular, and are better drunk before or after the workout, not during. Try to allow 15 minutes before or after working out before you have a protein drink. Ideally stick to hemp protein. Avoid isolated soy protein because it is so processed and toxic.

For those with fast metabolisms
For those of you who digest and burn food very quickly, you may need to eat a larger quantity prior to a workout, and/or bring food for a mid-workout snack. If your blood sugar drops quickly when you exercise, you should pay attention and plan ahead. Eat more complex grains, good fats and lean protein before exercising. Fat provides the body with longer lasting energy, so load up on the almonds, salmon and good raw oils. One tablespoon of raw coconut oil right before a workout has produced amazing results for my family. Coconut oil is raw and un-storable so it circulates energy continuously.

 

After a workout – Recovery foods & products…

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Gluten Free Udi’s Bread with Cultured Cottage Cheese, Hummus, Spicy Turmeric sauce, and Veggies.
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    Coconut water, apple, banana, Cinnamon, Berry Super Food, and Vanilla Hemp Milk.
Be kind to your body after exercising. It needs to repair and re-hydrate. Drink lots of alkaline water; eat some lean protein such as:
  • Fish, tempeh, eggs, raw nuts (almonds, pumpkin seeds, hemp seeds, walnuts)
  • Healthy raw fats such as avocados, coconut oil, flaxseed oil, raw nuts;
  •  whole grain breads; grains such as quinoa (extremely high in protein) and brown rice
  • Vegetables, especially greens
  • Easily digested protein drinks (hemp protein, rice, or nut based)
  • Fresh fruit eaten by itself.
It is also beneficial to take a good quality calcium/magnesium after exercising to help relax the muscles and prevent cramping and soreness the next day. The following products can be great for repairing muscles and joints:
  • MSM
  • Turmeric, Cinnamon 
  • Protein enzymes (Bromelain)
  • Raw omega fatty acids(flax, fish & hempseed oil)
  • Ginger
  • Blue-Green algae (‘Blue Mana”)
Supplemental Products for more energy There are various food-based products which aid in energy and endurance. Rebekah’s choices are:
  • Cordyceps mushroom
  • Schizandra Berry, Acai Berry
  • Spirulina, Blue-Green algae, Wheat Grass and other greens
  • Matcha Green Tea
  • Maca root is another useful herb for sustained energy without the caffeine. Maca has been used by ancient cultures for thousands of years for energy, hormone balancing, focus, stamina, and much more. I encourage you to research these food-based supplements, and see what works best for you.
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So there you have it, LOTS of extra NATURAL ingredients/nutrients that might aid in recovery. I think my favorite addition was the spirulina. I am a weirdo, I like the green algae color.. haha!!

Again, these are just my thoughts and what I saw change in my body. Everyone’s body acts differently. That being said, I tried to really stay in tune with what I feeling each day. Ha, I think that was the hardest part.
I know a lot of you have your go to post workout snacks, shakes, etc. Is there anything you would try from this list? Or have you already? I love hearing everyone’s awesome ideas!

Oh and go wish JANAE a happy happy BDAY!!

Cheers to good health,
LC

62 comments:

Emma (Sweet Tooth Runner) said...

AWESOME post girl!! I've never tried Amazing Grass (the name kinda puts me off! :P) but you've inspired me, so I will now!! I haven't tried SO many of the things on your list, like spirulina, but I WILL soon! :D

Have a great day gorgeous girl:)

Carrie said...

wow!! i love this post!!-- so much natural goodness out there its pretty amazing.. i wish i could find amazing grass over here... ive wanted to try their powders to put in my oats !!

bamarunner11 said...

I just saw another blogger post that you should avoid healthy fats after a workout since it slows absorption of nutrients. I thought it was a bunch of BS (I love my fat) but I just wanted your take on it. Here is the link: http://thebalancedbean.blogspot.com/2011/02/post-exercise-fuel-giveaway-winners.html

Read my comment ;)

allie said...

I can't believe it, but I totally forgot about Amazing Grass! I love it's earthy, dark, chocolate flavor. It just feels cleansing!

mamarunsbarefoot said...

I haven't tried this yet, I need to though. I am working on my good fat intake, walnuts, coconut milk etc. You've been such a help with all your info!!

Bre said...

I need to start eating to fuel workouts & recovery, definitely isn't something I'm doing. I love this post on it, it's completly in line with everything I've been reading about recovery. Shakes/drinks scare me a bit as I think I would end up drinking them but still eating just as much, and end up eating more calories than I actually need. Maybe I need to do a challenge too- a recovery food challenge! :)

Heather @ Where's the Beach said...

Very cool. Thanks so much for sharing all this information. I am definitely interested in this as I still have not fully figured out my ideal post-recovery meal or fuel. I think I have figured out what works best before my long runs and a fuel for mid-run, but post run I fail. Though, I am starting to feel better maybe just because my body is getting used to the miles and I am fueling properly mid-run.

katieemm said...

I usually do whey shakes. I like the texture of whey better - it makes great baked goods and protein cookie dough! But, I also use Sun Warrior from time to time. I like to mix 1 T. cocoa powder into my chocolate Sun Warrior. Makes it extra chocolatey. :)

kalli said...

i think amazing grass is a great product. wow that sounds like something i would like to do-14 day challenge. maybe i will pick up some today because i have been wanting to "clean" up my diet a bit!

Madeline said...

I really need to get back into the Amazing Grass habit. I have to go grocery shopping today, so I'll add it to my list!

Michelle said...

Lindsay- I love when I am in sinc with other bloggers...... I decided this morning that I was going to spend the next few weeks focused on my training recovery. I have a really hard week in front of me and, due to the cold and snow and difficult trainning weeks behind me I am feeling run down. So, I had my green monster, I just got back from a short easy happy recovery run and I am so happy that my lunch I planned in my head follows your advice!!! Thanks for the tips.

Heather said...

I really wish I could eat a lot of these amazing grass products - they look great but have flaxseeds in them. Unfortunately I am allergic!

Sounds like a great product that made a difference!

April said...

I totally agree with you on the extra calories- I'm actually feeling and looking better now that I'm focusing on trying to eat in a surplus! It's crazy!

Dorry said...

Such an informative post! And really fun for me to read before I start my 2-week amazing grass challenge. I've been wanting to try maca! Hope you're having a great weekend! It's sooo pretty outside. Love the sunshine.

Deb (SmoothieGirlEatsToo) said...

Hey girl! Congrats on finishing the challenge. Isn't it fun when you learn something that works for you? I'm a weirdo too b/c I don't mind spirulina. I used it for the first time about 25 yrs ago when it first became popular (with about 4 people!). I don't do 'green' shakes much b/c I eat so many veggies for lunch and/or dinner and snacks, but if I do, I have a powder that has spirulina in it. I sometimes mix it with kefir- I don't know why but it's yummy. And then I eat it with hemp nut butter on a spoon- all green! :-)

Have a great sunday!

Kath (My Funny Little Life) said...

Wow Lindsay, this is an amazing post! Thank you so much! :D

What exactly is the benefit of hemp protein powder? I've been interested into protein powder myself, and so far I've tried egg white and rice protein. (I can't tolerate dairy protein, so no whey for me, and soy is not an option for the reasons you already mentioned above.)

The egg white protein works quite well, and although it tastes disgusting, the good news is that you won't notice the taste anymore when you mix it with something like fruit etc. The rice protein powder tastes nicer, but it has a very strong taste that always dominates everything else, and it doesn't solve so well. I don't know so much about the nutritional properties of them despite that they're both protein. :D What do you think on this? It would be great to know! :)

Kath (My Funny Little Life) said...

Wow Lindsay, this is an amazing post! Thank you so much! :D

What exactly is the benefit of hemp protein powder? I've been interested into protein powder myself, and so far I've tried egg white and rice protein. (I can't tolerate dairy protein, so no whey for me, and soy is not an option for the reasons you already mentioned above.)

The egg white protein works quite well, and although it tastes disgusting, the good news is that you won't notice the taste anymore when you mix it with something like fruit etc. The rice protein powder tastes nicer, but it has a very strong taste that always dominates everything else, and it doesn't solve so well. I don't know so much about the nutritional properties of them despite that they're both protein. :D What do you think on this? It would be great to know! :)

april said...

I love the kids amazing grass :) I haven't used any in awhile..I forgot about all this healthy stuff!

hungryrunnergirl said...

THANK YOU THANK YOU THANK YOU!!! Girl, you are the best blog friend I could EVER ASK FOR!!! Seriously, I hope that dream comes true ASAP!!! You are too cute. LOVE YOUR PICTURES GORGEOUS GIRL, have I told you that I want your skin SO SO BAD!! You glow.....I guess I am going to have to get amazing grass so I can have your skin, hair, hard core workouts and recovery!! LOVE YOU!!

Gina said...

Just stumbled across your blog and I love it :)
LifeBasic protein powder is what I use too. I have the vanilla and it's so delicious!
Never tried Amazing Grass though. I'm eager to do so now after seeing your challenge!

Jess said...

Wow. You've left me with a lot to think about here. As usual. Lots of stuff on this list I've never tried, but after reading about how positively it affected your post-workout recovery, I'm down to try it out! For a newbie at this stuff like me, where would you suggest I even start?

She Rocks Fitness said...

I love the cottage cheese sandwich idea! That looks delicious! Your hair color is so similar to mine these days. I don't want to start going blond again until/spring summer. It's too much upkeep in the winter. Enjoy your Sunday!

Tracy Simmons said...

I am really going to have to try Amazing Grass. I have taken other green products before, but I am hearing everywhere how, well, amazing, this stuff is!

Livi said...

I loved reading your thoughts on the 2 week challenge! And the coconut oil idea sounds so brilliant; do you think it would be good to try before an xc race!? I'll have to get some and at least try it out right before a normal workout though, you're genius! PS your cottage cheese sammie sounds epic! I love it!

janetha said...

I don't like Amazing Grass but I do like the photos of you with it. You should be their spokeswoman.

lauren@spiced plate said...

I loved the amazing greens products that I won -- I used the chocolate green super food in my buckwheat breakfast: http://spicedplate.blogspot.com/2011/02/chocolatey-breakfast-for-my-valentine.html

Eating right after a workout is SO important. I always have a little ginger and turmeric mixed with honey or applesauce to help my muscles recover if I've done something different and especially challenging, like a kettlebell class.

I love the green color of spirulina, too! Algae is pretty sweet.

fats are so important, too, and usually overlooked and avoided, especially after a workout. But they're pretty lovely to our body, if we eat the right ones!

Cheers and good health to you, too!

Angie said...

Congrats on completing your challenge!!! Its amazing how foods can help you cover faster. I've actually never heard of Amazing Grass, but thanks for the info! I will look into it, I already make tons of protein shakes usually for breakfast.

Lisa said...

wow - sounds like you had some great results! Faster recovery = happy training!!

natalie hopkins said...

I LOVE chia seeds. I really enjoy having amazing grass after a hard workout, because having something chocolate tasting makes me feel like i'm downing a chocolate mlikshake. Nutrients/vitamins/minerals are just an added bonus :)

Sophie said...

Thanks for this lovely info! I just baught 900 gr. of whey proteïn. I add it to my smoothies from time to time but I like your update info on them a lot! Much appreciated too!

What is alkaline water??

Sophie said...

Thanks for explaining alkaline water! I allready use a filter!

Sarah said...

congrats on finishing your challenge! All of your eats look so good especially that sandwich!! I usually eat something light before/after a workout usually have a green smoothie

purplebirdblog said...

I am noticing more energy and alertness in the mornings with my Amazing Grass... I'm having a blast with this challenge and I'm only 3 days in! :)

Amanda@runninghood said...

Okay, this is great stuff! hmmm, can you just type out a beginner's grocery list...kind of like a get started small list of the things you would say to start with so I can build up to really making all of this stuff you mentioned be part of my daily diet and nutrition regimen? I mean maybe like 4 or 5 things to start with...what would you say or maybe even the top 2? Good to know about the soy protein drinks...that is what I've been using...this stuff called Pro 96 super soy green. i'm sure it isn't horrible but good to know that Hemp is best. Thanks for this post!

marathonmaiden said...

"be kind to your body after exercising" <-- soooooooooo true! i've definitely noticed that when i eat some healthy protein and carbs and fats rather than the first thing i see i recover soooooooo much faster / better / stronger. holler!

Pure2raw Twins said...

Great pre and post workout tips! I used to take msm regularly, but ever since the holidays and moving, and trying to find a routine again I seemed to have stopped, um, need to add it back. I also like taking l-glutamine, it helps with stress and tummy issues (helps heal intestinal lining) something again I need to get back into my diet. Crazy sometimes how you can be really good a remembering to do (or take things) and then life happens and some things get left behind.

Sabrina @ Radioactive Runner said...

Way to go on completing the challenge!!
Reading this post was really informative and makes me want to do more research and figure out what works best for my body. When you say "extra good calories and nutrients really are key", I totally agree with you.. but I do not want/need EXTRA calories!! Taking this doesn't up your calorie intake all that much, does it? I am all about healthy nutrients tho :)
Thanks for sharing and explaining how you felt and what worked for you... really interesting!!

Jess said...

Thanks for the ideas of good post-workout eats! I'm always up for trying better ways to refuel my bodyyyy!!

Christina said...

i totally love the green smoothie color too. I never understood why some people don't like it!! Hope you had a great weekend :D

Angie said...

Ooh! I have the wheat grass of that brand. I like it! I so admire your eating habits! I want to make that bread pudding asap! :)

Katherine Horning said...

congratulations on finishing I get their emails but haven't done anything w. them. do you like amazing grass better than lifes basics? thats what im currently using!

Jennifer Laughlin said...

Thats fabulous that you recovered from workouts quicker! I really need too... I'm sore for entirely too long since starting my new routine. It hurts to sit some days! hehe
xoXOxo
Jenn @ Peas & Crayons

Kristina @ spabettie said...

great post!! I have done these 2 week challenges in the past and love them...

I also love cordyceps!! they are AMAZING energy, and I like maca for energy! but I also think that stuffing my vita full of fresh spinach and some almond milk does the trick too! ;) and I loved spirulina and blue green algae before it was cool...

Sarena (The Non-Dairy Queen) said...

That sandwich sounds so good! Love the flavor combination you have there. I am starting to wonder if I should take the Amazing Grass challenge. I don't do a lot of protein replacements, but I eat relatively the same and I feel like sometimes your body needs a break from the everyday. I love this post! Great information.

Allie said...

Happy Valentines Day :) This was such an awesome post to read! I agree about adding more food and tweaking stuff to see if you perform better! I have a fast metabolism so I am constantly eating haha. When I was training for a marathon I would always be DEAD during my long runs and then tried gatorade and perked right up :) I have never done a 2 week challenge but I'd love to hear more :) Have a Happy V-Day!

Kristina said...

Wow I love this post, so much great info-I need to try the amazing grass! Have a great vday!

alex said...

congrats on finishing your 2 week challenge :D

Lisakthrives said...

Hmmmm....interesting, the only things I don't do from that list are the cordyceps and the matcha. I find a huge difference in energy levels after workout and just in general, depending on what I consume throughout the whole day. I wish I would pay closer attention to it! Another thing to work on :)
Happy Valentine's Day Lindsay!

Angie said...

I'm kinda lame, lol. I put it in OJ sometimes and I also mix it in chocolate banana protein shakes, which sounds weird, but it is good!
Thanks so much for the sweet comment! Amen sista!!

Mindy@FindingSilverLinings said...

The strawbeery shake looks great Linds!

Heather @ Dietitian on the Run said...

Fun info!! I'm definitely a smoothie-lover after Long Runs or on hot summer mornings, before a work out. :) I have yet to use Xantham Gum, though, which I see a lot on foodie blogs. I'm thinking this thickener needs to drop into my grocery basket next time!

Onefitfoodie said...

love this informative post! i always knew spices like cinnamon and turmeric were good but I never thought to have them after a workout to help with muscle soreness! awesome!!

Holly said...

Thanks Lindsay for this post! It really did help. I went to your link for the 'Amazing Grass & I really would like to try it- sounds like just what I need. Some extra nutrients are always a good thing...and this may sound dumb, but I'm trying to get my hair to grow quicker for our wedding & I know these kind of nutrients will definitely help that situation :) (& I'd also like it because of the quick recovery time)
I'm thinking I'll get the amazing meal sample pack to try it out- hard to beat for $3.99! :) What is your favorite flavor?
I am also going to get that Udi bread today :) Thank you for telling me about it- I found out they carry it at my local grocery store! yayyyy! I can't wait to get it- going on my lunch break- lol!
Happy Valentine's day!

La. said...

That sandwich looks delish! I love to do things like this because I'm ALWAYS a skeptic and it is fun to see if I'm pleasantly or NOT so pleasantly surprised. I feel that I've eaten so much crap food that my body is SCREAMING for nutrients. The weather is in the 40's so I think we will head out for a run today! Good times!

hungryrunnergirl said...

Happy Valentines Day gorgeous girl!! I hope you have the best day ever with James. You deserve it because you are truly amazing!

Holly said...

So I did end up going to try to find the bread @ Publix (that is where the Udi site said they had it) & they didn't have any :(
But my search is not over! I'm still on a mission to find it.
& thank you for the idea of getting the kids sample- going to have to get that!

(what runs) Lori said...

Spicy Turmeric sauce?! Cultured cottage cheese?! When did I miss these???

That's great about the faster recovering when incorporating extra GOOD alkalizing calories with the Amazing Grass. I love that stuff but have never used it religiously for 14 days straight. Time to get on that... with the Life's Basics protein powder. :)

Eating real, natural, unprocessed, GREEN foods really does help with recovering and just every day function! These are great tips.

Kris | iheartwellness.com said...

Hey Beautiful!! YAYYYY Congrats on finishing your challenge ;) I think it is great that you promote eating extra good calories as a way to recover and really fuel your body! It is so sad when people go the other way and keep calories away.

You are the first person I turn to for workout food and tips! Thanks girl!

Happy V-Day to you and your hubs ;)

xxoo

Jen said...

Thank you so much for sharing this with us. I am guilty of not properly refueling after hard workouts. I know I would feel so much better and recover better if I did!

Siobhan said...

Such a great post! I am a shake kind of girl. I love all my berries, flax, and cinnamon! I need to get more of these other nutrients into me. I will definitely be adding them to my shopping list!

Jsgramesmith said...

It's awesome information in to the article.Very good written in this post.I must keep in mind it.

smriti kirubanandan said...

I love Amazing Meal.Great blog,great recipes!

Smritialive.blogspot.com
-smriti