I have previously mentioned I am training for my very first marathon and if you follow me, I am sure you have seen my fitness posts and refueling recipes. The Chicago Marathon is now exactly 6 days away and it is a extremely scary thinking I will soon be running 26.2 miles non-stop along with thousands. I am so excited to be a part of such a great event because this has been something I have wanted to do since I was a freshman in high school. I love crossing items off my bucket list and that is exactly what I am doing with this. Come Sunday, I can forever say I finished the Chicago Marathon. Yay!
If you are a fellow marathon runner, short distance runner, or just run for fun I know we can all agree on feeling exhausted afterwards. Especially when the distance traveled is long distance. Our body’s glucose stores are being used up for energy because glucose is the bodies preferred fuel source. Once they are depleted it is essential to refuel our body with proper nutrition for optimal recovery. The rule of thumb for marathon training is to refuel with a meal containing a 3:1 ratio of carbs to protein and rehydrate with a beverage containing 4:1 ratio.
Therefore, after my grueling 20 mile run the other day in the heat, I rehydrated with a sports drink to help ignite the recovery process and refuel my body with the electrolytes I lost through sweat. Within an hour I made sure to get a mix of high-carb and moderate protein into my body. The post run meal 3:1 ratio is essential because your body is craving simple carbs for quick energy and complex carbs to balance out your insulin levels.
This avocado-chocolate mouse/chia pudding may not be the easiest thing to make after running long distance, but I planned for this. Account for time needed to prepare this recipe and prep before your run as I did. If you know you will be too exhausted to blend and assemble something like this, than plan to replenish your body with simpler foods such as a banana, yogurt, bagels and muffins, or fruit. Don’t forget to balance your carb to protein ratio with a lean protein. This recipe provides almost 27 grams of complete protein that will help aid in your recovery, repair, and rebuild muscle.
The sound of avocado and chocolate mixed together doesn’t sound like it fits right? I understand all you skeptics out there because if I never tired it, I would think that sounds disgusting too. Remember the old saying “Don’t judge a book by its cover”? Well, that is the same motto I always teach when dealing with food. This combination actually gives the mouse a delicious creamy texture that nourishes your body with omega’3 and anti-inflammatory agents. Once everything is mixed together you can’t even taste the avocado. No one has ever noticed it was in there until I told them. The chia pudding recipe is the same one I used in my Pumpkin-Coconut-Vanilla-Chia-Pudding, so check it out if you like this post because they are both very similar. I topped mine off with a plethora of super foods and continued to finish every last bit.
Please don’t get stuck in the mentality of thinking you have to eat less to lose weight even though you are still hungry or eating nothing after workouts because you just “aren’t hungry” and don’t want to eat calories you just burned. Even if you don’t feel hungry your body needs to refuel. This recipe is a serious refueling meal for your body after a long run and most importantly it is done the proper way. The delicious and satisfying taste just so happens to be the added bonus. 😉
Avo-Chocolate-Protein-Mouse w/ Vanilla-Chia-Pudding
Preparation time: 5 minutes
- ½ avocado, scored
- 2 Tbsp raw cacao powder
- 2 Tbsp honey, organic
- 1 scoop vanilla protein powder
- 1 banana, frozen
- 5 Tbsp chia seed
- 1 tsp vanilla extract
- 1 tsp pumpkin spice
- ½ cup almond milk
- ½ tsp fresh ginger, grated
Optional Toppings: gluten free oats, raw cacao nibs, sunflower seeds, goji berries
- Put all ingredients for chia pudding into a tupperware container and allow sufficient time to chill and expand in fridge at least 6-8 hrs. This is always easiest to do the night before.
- Once chia is ready, blend all ingredients for avocado chocolate mouse into a food processor and blend until consistency is smooth.
- Place avo-chocolate mouse in cup, layer with gluten-free oats for an added crunch (optional), add chia pudding on top. Sprinkle some of your favorite toppings including fresh fruit, seeds, or nuts. Enjoy!
Try my recipe for dessert or breakfast. For further questions please contact me via email. I’ll be sure to share my race day fitness and health routine with all of you soon enough. Stay Healthy!
Per serving: Calories: 622; Total Fat: 21 g (Saturated Fat: 1.1 g); Cholesterol: 0 mg; Sodium: 81.7 mg; Potassium: 625.6 mg; Total Carbs: 89.2 g; Dietary Fiber: 22.8 g; Protein: 26.4 g; Calcium: 39.7%; Iron: 15.4%; Vitamin C: 32.2%.