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Shalane’s Homemade Electrolyte Drink

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Did you know electrolytes are one of my favorite topics?? It’s this little tiny change that can do so much for our running, but is so easily overlooked.

I’ve written all about electrolytes and why they’re so important here.

So why am I talking about it again? As noted, favorite topic. But also because a few weeks ago I had an interview with Elyse Kopecky after checking out her new cookbook with Shalane Flanagan, Run Fast. Cook Fast. Eat Slow.run fast eat slow interview

Elyse Kopecky Interview

I asked on Instagram what you were dying to ask her and I used those as the basis for our chat! I’m here for your enjoyment.

First though, I loved that she shared this little insight!!

“Originally there was no meatball recipe in the book. Then we realized that was the cover shot, so the turkey meatballs because a last minute addition and are now one of our favorite recipes at home.”run fast. cook fast. review

Is there a recipe you wish you’d included?

Homemade cashew milk! She started making it more during the time the book was being published and found that it’s so much easier than almond milk because you don’t have to strain it. She added to the blog the day after our conversation so you can enjoy it now!

What are your favorite quick on the go snacks??

She always have snacks in her purse, which she says makes Shalane laugh, but believes that you gotta be prepared or you’ll end up grabbing something junky!

Her go to quickie is trail mix. She likes to keep a big pre-mixed jar in the house and either grab a handful or put in a baggie to take with her in that stocked purse noted above!

But her daily routine includes packing smoothies to go for a mid-morning snack and she’s been making the super hero muffins from the book every weekend, because her son is so in love with them, so those are ready to go during the week.

At home, if afternoon hunger strikes she goes for 1/2 avocado with sea salt or while making dinner she will put out beet hummus with carrots.

Finally, she does have a standard before bed snack because she, like so many of us running around all day long, may not get enough food. Her go to for aiding sleep is whole milk yogurt, topped with granola.Shalane Granola

What does Elyse use for fueling on long runs?

Turns out Elyse is a lot like me and doesn’t feel the need to take in much under 12 miles. She’s never really been able to eat while running and feels like if you’re fueling correctly the rest of your day with enough calories and quality foods, you should be pretty good. (I agree that’s a lot of the premise behind my LHR training).

If she is hungry, she might have some nuts and dates heading out the door.

You can get a great 7 day marathon meal plan for free on their blog too.

Does she still race?

Nope, she hasn’t raced in years. Now she just enjoys running for herself, to enjoy getting outside and enjoy moving her body. She isn’t following a training plan, but instead running for what feels good to her body, which is crazy because when she worked at Nike she was on the wearables team and tracked everything!

However, she hasn’t worn a watch since she stopped working at Nike 8 years ago.

Shalane’s Homemade Electrolyte Drink

The interview also reminded me of a recipe from the book, which I’m happy to say they gave me permission to reprint!

You don’t need to down a neon-blue beverage to make it to the finish line faster. If you’re in search of a natural sports drink, experiment with our race-ready concoction below. We hand- selected each ingredient to maximize electrolyte replenishment (potassium, sodium, calcium, magnesium) and provide simple carbs for quick energy.Shalane drink

MAKES 28 OUNCES

Ingredients:

  • 2 cups filtered water
  • 2 cups coconut water
  • ½ cup tart cherry juice (optional)*
  • 2 tablespoons fresh- squeezed lemon juice
  • 1 tablespoon blackstrap molasses
  • ¼ teaspoon high-quality sea salt

*Juices are high in sugar, which is why we always dilute them with water and use them in small quantities, mainly just for flavoring. If you can’t find tart cherry juice, sub in any other favorite juice.

Ingredient Benefits:

Here’s why this combination makes such a great natural sports drink.

  • Coconut water: high in potassium and magnesium, quick glucose boost
  • Tart cherry juice: high in potassium with anti-inflammatory and antioxidant properties
  • Blackstrap molasses: high in iron, calcium, and magnesium
  • Sea salt: replenishes sodium lost in sweat and other essential trace minerals

Notes: Never try anything new on race day. Everyone’s fuel and hydration needs vary greatly, so it’s important to test out your race day nutrition during training to find what works best for you.homemade electrolyte

Directions:

1. In an iced-tea pitcher or half-gallon glass jar, combine the water, coconut water, cherry juice (if using), lemon juice, molasses, and salt. Seal the jar with a lid and shake vigorously to combine. Store in the fridge for up to 3 days.

2. For long runs, drink 16 ounces 1 hour prior to running.

Reprinted from Run Fast. Cook Fast. Eat Slow. Copyright © 2018 by Shalane Flanagan and Elyse Kopecky. Photo by Alan Weiner. Published by Rodale Books, an imprint of Penguin Random House.

Have you tried any of the other recipes from the book?

What other sports nutrition questions do you have?

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishRunning_motivation_thumb

Get more running tips: Pinterest

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Posted by amanda Categories: electrolytes, Recipe, sports nutrition

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Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

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Amanda Brooks : Run Coach
A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
.
A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
//
Day one isn’t eat perfect or run for an hour.
.
Day one IS drink a glass of water when I wake up. Put on my running clothes.
.
Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
//
SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
.
(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
//
SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
//
I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
.
It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
//
For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
//
So let’s hear your word for fitness in 2020??
⬇️
Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
//
POLL:
🥰Love your hair
🤪Frustrated with your hair
1️⃣Natural curls
2️⃣Stick straight
👇👇👇
Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
//
At 7 I could sit in my hair it was so long.
At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
//
I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
//
I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
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#curlygirlmethod #hairtalk
ARE YOU REALLY GOING TO RUN? Why don’t you just ARE YOU REALLY GOING TO RUN? Why don’t you just enjoy a day off? Don’t you feel guilty about the time apart?
//
Yes.
It makes me happy.
No, if I’m happy our time together is better.
👇👇👇
MY VIEW IS THIS...
❌If you aren’t working out because of food guilt
❌If you aren’t missing big moments because you must workout
✅If you enjoy it and it improves your day
✅THEN GO FORTH and don’t let anyone make you feel guilty for improving your mental and physical health.
//
❓Do you have guilt or get guilted about workouts for n holidays?❓
//
This has been my lifestyle so long that our families just know to expect that I’m gonna sweat. And of course, I’m lucky David wants this lifestyle too.
.
BUTTTTT I remember those first trips to David’s family, where it really threw them for a loop. They still find it weird, but I sneak out before everyone gets up or have gotten them to do family things like the rec center.
//
My best advice when asked has always been to try and calmly explain why it matters to you and then just go. They get over it or used to it.
🎁 🎄🕎
TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
//
🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
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#pizzamemes #eatlocal #denvercolorado #ilovepizza #lovememes #pizzagram #digiorno #papajohns #foodisfuel #longrun #womenwhoeat #carbsarelife
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Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

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