This is a sponsored post on behalf of FitApproach. All opinions expressed are my own.
As I mentioned last week, optimizing nutrition for peak performance is one of of my goals for the remainder of the year, especially as I hope to run a PR and feel good at the California International Marathon in early December.
I know that many of you have similar goals: you are training for a fall race of any distance – 5K, 10K, half marathon, marathon, or even ultra – and have goals in mind. Whether these are quantitative goals (time, distance, BQ) or qualitative (finish feeling strong, figure out fueling), you want to take actionable steps to achieve your goals.
Smart, progressive, specific training is only one portion of the puzzle to achieving your goals in running, especially as you run higher mileage and harder workouts. Nutrition contributes just as much to achieving your goals in running. Protein, carbs, fat, probiotics – they are all necessary for optimal sports nutrition and fueling your body over hundred of training miles plus the race.
Which is why I have a fun giveaway plus a recipe for you today that will help you achieve those nutrition goals!
I am emphatically not a proponent of soy or whey based protein powders, at least for myself. I’m hesitant to include soy in my diet because of its pseudo-estrogens and large amounts of unfermented dairy irritate my stomach. Most of all, most of the protein powders I have tried been gritty, chalky, and generally unpalatable.
But…sometimes you need a bit of something extra to add some protein to your diet, especially when your summer goals include training for a marathon and you don’t eat a lot of meat. I usually just eat more eggs and yogurt during training, but nutritional variety is valuable for optimal performance and overall health.
So when Bob’s Red Mill released a new plant-based protein powder and had the option to try them on behalf of FitApproach, I leapt at the opportunity. Their unique blend of protein powder offered not only protein, but also fiber, omega-3 fatty acids from chia seeds, and probiotics to fight inflammation, keep you feeling full, and promote a healthy gut. Plus, these protein powders are vegan and gluten free!
After trying their protein powders on their own and mixed into other foods (such as the pancakes below), Ryan and I both decided these protein powders need to become a pantry staple, much like other Bob’s Red Mill products.
Since both Ryan and I are working towards big fitness goals, post-workout recovery meals are essential for us. Whether the focus is getting protein to our muscles after a hard running workout or strength training or meeting that ideal 4:1 carbohydrate to protein ratio after a run, Bob’s Red Mill plant-based protein powders make post workout fueling easier.
I usually do not recommend that runners use a pure protein powder after a run, since you need to consume carbohydrates to replenish your glycogen (stored carbohydrate) for your next run and ultimately your race. Unlike many protein powders, Bob’s Red Mill Protein Powder contains fiber (carbohydrate) and healthy fats in the form of chia seeds. With 18 grams of carbohydrate (12 grams of which are fiber), 20 grams of plant based protein, and 3.5 grams of healthy fats, a generous 1/3 cup serving of Bob’s Red Mill Protein Powder Nutritional Booster offers everything you nutritionally need in that vital one-hour recovery window after a run or strength training workout.
Bob’s Red Mill method of stone grinding made a significant difference in their plant-based protein powder: no gritty texture no matter how you are using it. You want your post run snack or meal to taste good just as much as you want it to nourish your body, replenish those glycogen stores, and start repairing microtears in your hard-worked muscles.
While Ryan and I have both enjoyed Bob’s Red Mill Protein Powder Nutritional Booster in various forms (including stashing them in our packs for extra protein in our oatmeal when backpacking), these chocolate protein pancakes are our favorite way to use the protein powder as a post-run recovery meal.
- 3/4 cup whole wheat flour (Bob's Red Mill Stone Ground)
- 1/4 cup rolled oats
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- Dash of salt
- Pinch of cinnamon
- 3 tablespoons Bob's Red Mill Chocolate Protein Powder Nutritional Booster
- 1/2 cup plain Greek yogurt
- 1/2 cup milk of choice
- 1 egg
- 1 teaspoon coconut oil (for the pan)
- Stir together the flour, oats, baking powder, baking soda, salt, cinnamon, and Bob's Red Mill Chocolate Protein Powder in a mixing bowl.
- In a separate bowl, whisk together the Greek yogurt, milk, and egg.
- Pour the wet ingredients into the dry ingredients and gently stir to combine. Avoid over-stirring, as this will produce flat pancakes.
- If the mixture is too dry, add another 1-2 tablespoons of milk.
- Heat a large, flat pan over medium heat. Once the pan is hot (water should sizzle when sprinkled on it), grease with half of the coconut oil.
- Cook 2-3 pancakes on the pan at a time (depending on the size of your pan). This recipe will make 6 pancakes. Scoop the batter into the pan and let each pancake cook until bubbles form on the surface before flipping. Cook until browned on both sides and cooked through.
- After each batch of pancakes, regrease the pan with coconut oil to prevent sticking.
- Enjoy immediately and top with pure maple syrup, Greek yogurt, and/or fruit.
Want to try Bob’s Red Mill plant-basedProtein Powder? You can print a $1 off coupon using this link and enter the giveaway below to win one 160z bag of your choice of flavor: chocolate, vanilla, unflavored, or chai ($29.99 value).
a Rafflecopter giveaway
What flavor would you try?
How do you plan on making the most of your nutrition and training this summer?
Pancakes, waffles, or French toast?