A Meal for High Endurance Athletes
Jade Buford, Marisa Mahalik, and Maddie Hood
Required Diet
Foods that consist of carbohydrates, protein, and fat.
In general, marathon runners and athletes should eat a diet high in carbohydrates, moderate in protein, and low in fat
Best sources of carbohydrates are grain products
(preferably whole grains) such as bread, rice, cereal and pasta; as well as fruits, vegetables and low fat dairy foods.
Each day, the endurance athlete should try to eat at least 15 servings of grain products, at least 6 servings of fruits and 6 servings of vegetables, and at least 5 servings of low fat dairy foods.
For the protein portion of the diet, a 3 ounce serving of lean meat, poultry or fish should be consumed.
The should consume less than 30% of total calories from fat and less than 10% from saturated fat.
Original Recipe
Ingredients
2 teaspoons honey
2 teaspoons Dijon mustard
4 tablespoons mayonnaise
4 (10 inch) flour tortillas
8 slices bacon, cooked crisp
8 leaves green leaf lettuce
8 slices tomato
1 tablespoon olive oil
salt and pepper
Preparation
In a small bowl, combine the honey, mustard and mayonnaise. Spread evenly on the tortillas. Top each with 2 slices bacon, 2 lettuce leaves, and 2 slices of tomato. Drizzle olive oil over the tomatoes and season with salt and pepper, to taste. Fold 1 edge of each tortilla over the filling, roll up tightly and put them, seam side down, on a cutting board. Cut as desired and secure with wooden picks, if needed. Arrange them on a serving platter and serve. Yields 4 servings.
New Recipe
Ingredients
12 ounces sliced oven-roasted turkey breast
4 (10 inch) flour tortillas
8 slices turkey bacon, baked
8 leaves green leaf lettuce
1 avocado for guacamole spread
4 slices of tomato
⅙ teaspoon of garlic salt
⅙ pepper
Preparation
In a medium bowl, add the avocado, garlic salt, and pepper. Mix well. Spread evenly on the tortillas. Top each with 2 slices of turkey bacon, 2 lettuce leaves, 1 slice of tomato, and 2 oven-roasted turkey breast. Fold 1 edge of each tortilla over the filling, roll up tightly and put them, seam side down, on a cutting board. Cut as desired and secure with wooden picks, if needed. Arrange them on a serving platter and serve. Yields 4 servings.
Spreading on the Carbs
Turkey bacon provided a leaner cut of meat which has less fat and calories
Honey, Dijon Mustard, Mayonnaise ---> Guacamole
Avocados added more carbs to the wraps (3 grams in each avocado used)
Added sliced oven-roasted turkey breast
11 grams of protein were added to the wraps
Bibliography
Check out what I found on the Paula Deen Network!BLT Wraps. (n.d.). Retrieved October 13, 2015, from http://www.pauladeen.com/blt-wraps
(n.d.). Retrieved October 13, 2015, from https://www.pinterest.com/pin/278097345714435362/
Nutrition. (n.d.). Retrieved October 13, 2015, from http://www.marathonguide.com/training/articles/Nutrition.cfm
The Secret to High-Intensity Interval Training. (2013). Retrieved October 13, 2015, from http://www.outsideonline.com/1912096/secret-high-intensity-interval-training
What is 5280 and what does it mean to Denver? (n.d.). Retrieved October 13, 2015, from http://www.luxdenver.com/what-is-5280-and-what-does-it-mean-to-denver-3/