Yesterday we learned what it took for endurance athletes to maintain their muscle mass and weight. Today we’re going to share a few recipes that benefit the endurance athlete like those participating in the Nordic Combined. These athletes must have the fuel to get them through the Ski Jump plus a 10km cross country ski race.
These skiers predominately use aerobic metabolism which utilizes carbohydrates and fats. Therefore, it is important that these athletes load up on a lot of carbohydrates, fats and anything that will keep them full and their muscles fueled. Here is a recipe that gives skiers the endurance to finish their event (not to mention keep them warm while training in freezing temperatures). Try it before your next day of winter adventures!
Slow Cooker Pot Roast with Root Vegetables
by Diane Balch
preparation time: 20 minutes serves: 6 – 8
note: all vegetables are chopped into large pieces
3 pounds Bottom Round or Chuck cut of beef
1 leek greens and stalk
2 large carrots
3 celery stalks
6 new potatoes quartered
1 32 ounce of Beef Stock (best quality you can find, I used culinary stock)
1 tablespoon tomato paste
1/4 cup of fresh parsley minced
1 bay leaf
1 teaspoon of fresh grated ginger
1 teaspoon of thyme
1 teaspoon of salt and pepper
1) Tie the beef in 3 places with twine to keep it’s shape. Salt and pepper it and put it into a large slow cooker.
2) Chop vegetables and nestle them around the meat. Put the potatoes on top so they don’t over cook.
3) Whisk the ingredients for the broth together and pour it over the meat and vegetables.
4) Cook on low for 6 to 8 hours.
Serve with crusty bread and butter. The meat can be garnished with mustard or horseradish.
Suggested Snacks for Winter athletes:*
- fruit (banana or mandarin (easy to peel/eat)
- breakfast bars sports bars/gels
- English muffins/sweet muffins
- dried fruit and nut mixes
- jam/peanut butter sandwiches
- soup/hot chocolate in thermos