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Amaranth

Nutritional Benefits of Amaranth  High in Protein: Amaranth is particularly high in protein, providing around 9 grams per cup (cooked). It’s a complete protein, meaning it contains all essential amino acids, which is rare for plant-based sources.  Rich in Fiber: One cup of cooked amaranth provides about 5 grams of fiber, which supports digestion, and blood sugar control, and helps maintain a healthy weight.  Packed with Micronutrients: Iron: Amaranth contains nearly 5 mg per cup, aiding in oxygen transport and energy production. Magnesium: Essential for muscle and nerve function, magnesium is abundant in amaranth, with 160 mg per cup.  Calcium: Offers a plant-based calcium source with about 116 mg per cup, supporting bone health. Phosphorus: Supports bone and cell health. Potassium: Beneficial for heart health and muscle function.  Gluten-Free: Unlike wheat and some other grains, amaranth is naturally gluten-free, making it a safe choice for those with celiac disease or gluten intolerance. High in Antioxidants: Amaranth is rich in phenolic acids, which have antioxidant properties that may help combat inflammation and reduce the risk of chronic diseases.  Low Glycemic Index: Amaranth has a lower glycemic index than many other grains, meaning it has a slower effect on blood sugar levels, which is beneficial for sustained energy and blood sugar management. Comparison to Other Starches Higher Protein and Essential Amino Acids: Unlike rice, corn, or wheat, amaranth provides a complete protein profile, making it ideal for those seeking a plant-based protein source. Better Micronutrient Density: Amaranth offers a broader range of vitamins and minerals (especially iron, magnesium, and calcium) than many traditional starches, enhancing its nutritional profile.  More Fiber: With its high fiber content, amaranth supports digestive health better than refined grains like white rice or pasta, which are low in fiber.  Low Glycemic Impact: Amaranth’s effect on blood sugar is milder than that of white rice or potatoes, making it a favorable choice for those monitoring blood sugar levels.

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What to Eat After Running a Marathon

After completing a marathon, it is important to prioritize your post-race fuel. A nutrition recovery plan post-marathon is vital for repairing muscles, replenishing glycogen stores, and replenishing fluids and electrolytes. Carbohydrates will replenish the glycogen stores that were depleted during the long run giving you energy. It is recommended to consume 1.2g of carbohydrates per kg of body weight each hour for the first four hours after a marathon; then, you may return to normal daily carbohydrate consumption. Protein will provide amino acids to aid in muscle repair and restoration. Aim for 30 grams of protein post marathon. Consume electrolytes such as salt and potassium (can choose salt stix) to replace the minerals lost through sweat during the race; additionally, it is important to drink plenty of fluids to rehydrate. A tip is to weigh yourself before and after the marathon and make sure you drink enough liquid to return to your starting weight. While we know you will want to celebrate, avoid alcohol as it may delay your recovery. The goal of the nutrition recovery plan is to allow the body to recover and replenish the nutrients you lost while preventing injury.1 Below are three make ahead recovery meals to have at the ready. These nourishing recipes are ideal for repleting carbohydrates, proteins, and minerals lost during the race. Click on the link to get these savory recipes on our blog. https://lauracipullo.com/blog/italian-sausage-with-white-beans-and-escarole/ https://lauracipullo.com/blog/pasta-fagioli-soup-with-chick-pea-pasta/   Work Cited Marathon recovery: What to eat & what to avoid. Techno Gym. (n.d.). https://www.technogym.com/us/wellness/marathon-recovery-what-to-eat-after-a-run-and-what-to-avoid/

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