As most of you know I am training for 2 marathons and an Iron distance triathlon in the fall. So the training sessions are starting to get longer especially on the weekends. It has been said that nutrition is the fourth discipline in triathlon. Especially the longer events. Post workout recovery nutrition is important to be able to train again the next day without compromising your energy.
More often than not I am thinking about what I am going to eat after my rides while I am riding. I usually eat and shower and then go to the 
hospital to see patients after my long ride unless someone requires more urgent attention. Sunday’s post workout lunch was what is shown in the picture. Red quinoa, steamed swiss chard, mushrooms and peppers and a sweet potato chick pea falafel. The quinoa and falafel was left over from Saturday night. I quickly chopped the chard, mushrooms and peppers up and steamed them with water. Spices were pepper, basil, and oregano. It was ready in less than 20 minutes. Quinoa is a great source of protein and is actually a “complete protein”. That makes some people feel better but the reality is that our bodies break down proteins into amino acids and assimulates them into the proteins that we need. The chick peas are also a good source of protein. The sweet potato adds betacarotene and is a good source of carbohydrate as well. The swiss chard is full of antioxidants as are the mushrooms to decrease inflammation post workout. The swiss chard also helps to stimulate the production of nitric oxide that causes blood vessel dilatation that will help remove the lactic acid build up from the leg muscles after a hard cycle. Peppers are high in vitamin c that helps absorb the iron also found in the swiss chard. We had watermelon to follow adding more vitamin c and hydration as well as to replace our glycogen or glucose stores after exercise.
2 Comments
susan
Hi Dr. Dulaney,
Because my Dr recommended I take B12 (blood test indicated I need it) I searched your blog on this subject. Only response to “vitamin” search was this excellent article, but do you have any more specific comments on taking B12 as a supplement for vegans?
Dr. Dulaney
Yes. Most individuals will benefit from 1000micrograms three times a week. More or less may be needed according to your absorption and intake of other foods that are fortified or contain b12 such as nutritional yeast or some cereals. Get a level checked and then again in 6 months to assure you have the correct amount. Also use a chewable or sublingual form that is absorbed better.