Bulgur Veggie Salad
Ingredients
- 1/2 cup fresh salsa
- 1/2 cup defrosted peas
- 1/2 cucumber, chopped
- 1/4 cup sliced almonds
- 1 1/2 cups chopped parsley
- 1/3 cup chopped mint
- 1/2 cup dry bulgur wheat
- 2 ounces goat cheese
Instructions
1. In a large bowl, add the peas, cucumber, almonds, parsley and mint; toss to combine.
2. Place the dry bulgur in a large glass bowl. Add 2 cups of boiling water, cover, and let stand until tender; about 12 to 15 minutes. Drain.
3. Serve the bulgur topped with the veggies, herbs and nuts, and sprinkle with the goat cheese.
Athletes should choose whole grains versus refined because they still contain all of the original vitamins, minerals, antioxidants, fiber and protein. Carbohydrates are the preferred energy source for all activities in the body. Adequate carbohydrate stores allow for greater blood sugar regulation, which in turn prevents early exercise fatigue. Plus, eating carbs after an endurance event is equally important to eating carbs before the event. If muscle glycogen reserves are not replenished, athletes may feel increasingly fatigued from one training session to the next.
More: Why It's Important for Athletes to Eat the Rainbow
Gazpacho Soup
Ingredients
- 1 can peeled, diced tomatoes
- 2 cloves garlic (purchase pre-peeled ones)
- 2 tablespoons rough chopped onions
- 1/2 cup rough chopped, red and yellow peppers
- 1/4 cup shredded carrots
- 1 cucumber, peeled rough chopped
- 1/2 cup low-sodium vegetable stock
- Juice of one lemon
- 1/3 cup red wine vinegar
- Salt and pepper to taste
- 1 ounce goat cheese
- 1/4 cup corn kernels (can be frozen and microwave to defrost)
- 1 tablespoon chopped cilantro
Instructions
1. Place the tomatoes, garlic, onion, peppers, carrots and cucumber in a blender. Blend until combined.
2. Slowly add the vegetable stock, lemon juice and vinegar. Blend for 30 seconds.
3. Chill for four hours or longer.
4. Ladle the soup into individual bowls and top with the goat cheese, corn and cilantro.
Endurance exercise has been shown to increase the production of free radicals to a point that can exceed the body's defenses, which may lead to oxidative stress. Foods that are rich in antioxidants are crucial to an athlete's recovery. Foods rich in vitamins C and E, as well as beta carotene, should be on the top of the list.
