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.

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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.

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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.

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Spreading on the Carbs

Regular Bacon ---> Turkey Bacon

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/