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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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About Amanda Brooks

Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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Amanda Brooks : Run Coach
GIVEAWAY- 3 WINNERS🥳🥳 Can we talk about runn GIVEAWAY- 3 WINNERS🥳🥳
Can we talk about runners and gut health for a second? And then you'll understand why I love @previnex so much.
//
DID YOU KNOW: There are 500 species and three pounds of bacteria in our gut! 😱😱It’s a living and breathing factory that:

🔵impacts your energy levels and can be reason for joint pain
🟣impacts your mood and focus
🟡can cause runners trots and nausea when micro biome is off
🔴can cause more food sensitivities and intolerances when not balanced with good bacteria
//
So yesssss your gut can make you a better runner when it’s working right and probiotics are a big helper.
//
PRIZES:
Each winner gets a 2 month supply of probiotics and fish oil, the two things I use DAILY and that you’ve emailed me saying “OMG this helped!!”
+
A copy of Run To The Finish on audiobook.
.
Your chance to try a SUPER HIGH QUALITY option and see the impacts. It’s beyond superior to what’s in most stores.
//
HOW TO ENTER:
1️⃣Like and save this photo
2️⃣Follow me and @previnex
3️⃣Tell me what you’re training for

Open to US only. Winners selected Apr 17.

#runningtips #runhappy #trailrunning #guthealthmatters #probiotic #runmehappy #runforlife
☀️MORNING OR ⭐️EVENING RUNNER? Which are y ☀️MORNING OR ⭐️EVENING RUNNER? Which are you?

🐦 early birds let’s hear, what time do you get up??? These times are often 🤯🤯
//
Most of the year I’m up by 5, which often leads to “when do you go to bed?!?!” 
Early 😂.
I’ve been prepping for AARP time since we moved to Miami and it was so dang hot. 

The habit stuck, so now I’m up early and lifting it not heading out immediately in the snow.
//
In my early 20s, I ran after work and then a lot over lunch...even in to marathon training.
👇
Now I have to psych myself up for evenings which is when most groups are!
WHAT ARE YOU AN EXPERT IN? Clearly I talk, read, w WHAT ARE YOU AN EXPERT IN? Clearly I talk, read, write and learn running non-stop. But I still have so many areas I’m working to improve, like trail running!
//
But today I wanna know about you??

🤓What could you easily give a 30 minute presentation on??

😱I’m prepared to be fascinated and learn once again I might need more hobbies.
//
An expert doesn’t mean you know it. ALL, but does mean you have significant experience and knowledge in a topic.
//
I could also talk about blogging 😂dealing with brands and pizza with confidence, but maybe not feel like an expert even with running this business for over a decade.
👇👇
All right, let’s hear it!! Don’t be shy, don’t play down your strengths, own it.
.
.
.
#strongwomenlifteachotherup #runtothefinish #communitylove #urbanrunner #runforgood #denver #streetart #runnerstyle #runnerlove #runnerlife
UPHILL RUNNING TIPS: One of the best ways to get s UPHILL RUNNING TIPS: One of the best ways to get stronger and faster with less injury risk is hill repeats.
.
BUT even picking routes with hills pays off. So a few tips to SAVE AND USE to get the most from them.
//
👁 Eyes: look ahead not down this will keep your chest up and you standing tall

💪Arm swing: swipe to see the upper cut motion that will propel you ⬆️

🦶Feet: take shorter faster steps and don’t run on the balls of your feet overtaxing the calves

🥵Effort: focus on maintaining the same effort not pace.

Mentally remind yourself of the great downhill coming for recovery! For every up there must be a down (lies I tell myself 😂while running).

👉👉How often do you incorporate hill repeats??
🛑STOP ROLLING YOUR IT BAND. You can’t lengthe 🛑STOP ROLLING YOUR IT BAND. You can’t lengthen it or loosen it that way.  So while it’s inflamed that’s like pushing in a bruise and asking it to heal.🙈
//
SAVE THIS! 📌

What to do instead:
1️⃣Roll the surrounding muscles, especially glutes, TFL, quads and calves. If they are tight they pull on your IT Band causing knee pain.

2️⃣Do glute and hip strength constantly- that is what will resolve it long term. Lots of videos here and in my 30 Day Core Program for Runners that will help.

3️⃣Use heat to relax the muscles, don’t use ice on your already right ITB. It will get tighter.

4️⃣Rest doesn’t fix ITB. Stop running through pain, but you have to do the above to actually fix it.

Have you ever dealt with ITB? Did you know not to roll it??

ITB issues are no fun and often feel like a never ending battle once it starts, but I promise these things will help.😁

PS - yes I pulled out an old video today and dang look at my hair!! Miss those long locks.
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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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