Peanut Soba Noodles

Well… the Crossfit Open season has begun! This will be my fifth year competing in it and I am very excited about it this year. In past years, I haven’t had specific goals for it and have ended it feeling extremely discouraged in my performance. This year, I have been working on some of the movements that have limited me in the past and my goal is to be able to do every movement in every workout. Seems simple, but it would be a huge deal for me!!

Part of success in these workouts is proper nutrition, so I will be posting some good recipes that will support good performance. This workout, 19.1, is 15 minutes long which can feel like a long time when you are pushing hard. Good carbohydrates are always beneficial in fueling exercise, but because of the length, they are even more crucial in this specific workout. However, you don’t need to “carbo-load” because after all, we are not doing a marathon here!

This recipe includes soba noodles which are SO easy! And full of whole grains. These complex carbs will serve you well in providing good energy for this workout. This is also a fun and easy option if you are just looking for a healthy meal, as these whole grain noodles are a great source of starch that will keep you feeling energized and full without a carb crash. Either way, try this meal because it is so quick and delicious!

Peanut Sesame Soba Noodles

Ingredients

• Soba noodles

• Shrimp, eggs, ground meat (any protein)

• Shredded cabbage

• Shredded carrots

• Bell pepper, sliced

• 1/2-1 bunch cilantro, chopped

• 1/4 cup peanut butter

• 1 1/2 TBSP rice vinegar

• 1 TBSP sesame oil

• 1 1/2 TBSP low sodium soy sauce

• 1 TBSP grated fresh ginger

• 2 cloves garlic, minced

How to:

1. Make sauce by combining peanut butter, rice vinegar, sesame oil, soy sauce, ginger and garlic. Whisk until combined.

2. Chop cilantro and peppers.

3. Bring water to a boil. Cook soba noodles according to package (usually 8ish minutes). Then drain noodles.

4. Heat shrimp

5. Combine sauce with warm noodles. Then, mix in vegetables and shrimp.

Bloomsday Fuel

Are you doing Bloomsday this year?! Good for you! I love Bloomsday because running or walking- 7.5 miles is a long distance, yet over 60,000+ people rise to the challenge and complete it. I also love it cause it means summer is coming :) 

This Bloomsday, make sure you are fueled right! No matter what pace you are going at, having the right fuel will help you feel better during the race. Here are my suggestions:

Saturday Night: make sure your dinner includes some sort of carbohydrate, and limit fiber if you tend to get GI distress while exercising. Some good carbohydrate choices to choose are:

• Sweet potatoes (avoid the skin)

• Brown rice

• Whole wheat bread

• Pasta, orzo

• Other grains: quinoa, millet, bulgur, etc.

Some easy meal ideas:

• Stir fry: brown rice, chicken, vegetables (don't overdue the vegetables)

• Sweet potatoes, eggs or ground turkey, guacamole, tomatoes, bell peppers

• Turkey sandwich with fruits and vegetables on side

Sunday Morning: Carbohydrates should be a main focus, but do include a protein too. Limit fiber and avoid dairy. Good and easy ideas include:

• Oatmeal + fruit + eggs, nut butter, or nuts (to add protein)

• Whole wheat English muffin or toast with peanut butter, banana, and cinnamon

• Sweet potato with eggs

• Peanut butter and jelly sandwich

During race: Make sure you are drinking water!!

After: refuel with a carbohydrate and protein soon after finish. I like chocolate milk :) Then, get a balanced meal as soon as possible. Drink water too!

Good luck this Bloomsday! Hopefully I will see you out there!!