Recovery Foods


Thai Shrimp and Chicken Curry

Serves 2

  • 2 teaspoons canola oil
  • One chicken breast, cut in half in strips
  • Salt
  • Black pepper
  • 1/4 pound of shrimp, peeled, deveined
  • 1/2 red bell pepper, cut into thin strips
  • 1 oz. snow peas
  • 1 tablespoon red or yellow curry paste
  • 1/2 tablespoon fresh grated ginger
  • Two garlic cloves, minced
  • 1/2 cup coconut milk
  • 1 1/2 tablespoons fresh lime juice
  • 1/4 cup cilantro, chopped

Heat half of oil in saut pan or wok over high heat until it smokes. Saut chicken for three minutes or until golden. Transfer chicken to a plate and keep warm. Heat remaining oil in pan until it smokes and add shrimp and red pepper. Saute until shrimp begins to turn orange and opaque, approximately two minutes. Add curry paste, snow peas, ginger, and garlic. Cook for one minute while stirring to incorporate curry paste. Add coconut milk and bring to a simmer. Add chicken and continue to simmer until sauce has thickened slightly, peas are tender and chicken is re-heated, about two minutes. Stir in lime juice, and season with salt and pepper to taste. Garnish with cilantro. For a hotter dish, add more curry paste at your own risk.

Dump Chili

Serves 2+

  • One to five cloves garlic, minced
  • 1/4 diced yellow onion
  • 1 tablespoon olive oil
  • One can diced tomatoes, drained
  • One can each black beans, kidney beans and corn
  • One 4 oz. can diced green chilies
  • 1/2 pound ground beef or turkey, optional
  • Salt
  • Pepper

Saute garlic and onions in oil in medium saucepan until beginning to soften, about four minutes. Add tomatoes, beans and chilies and bring to a simmer. The longer it cooks, the better it is. Serve with shredded cheddar cheese and toast.

For a heartier dish, brown optional meat first and add to chili after other ingredients. The bare-bones version of this recipe is to simply dump all the cans into a pot and let them simmer until you cant wait any longer.

Before you get wrapped up in chowing down, weigh yourself. You should drink about 2 cups for every pound of sweat you've lost during the race or workout. Glycogen stores also need rebuilding. Muscles are most receptive to carbohydrate replenishment during the first hour or so after exercise. Take in about 50 to 100 grams of carbohydrates within the first 15 minutes after your race. Focus on liquids first, until you can stomach bulkier items; then try foods such as bread, bagels and raisins, which all get into your system quickly.

Following a long run, your goal should be to consume enough carbs to rebuild in the next 24 hours, up to 600 grams, or 2400 calories. About 50 grams every two hours, on average.

A recent study showed that its wise to include protein with carbohydrates in those first meals after racing to replenish your glycogen stores more quickly. This is why the preceding meals contain healthy amounts of each. Also, be sure to take in a dose of easily digestible carbohydrate within an hour of your run. Then, you can get cooking.

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