Here is a great recipe for High Protein Donuts. These are great as a breakfast treat, good post-workout fuel and a guilt free snack anytime you need a little extra protein.
1 Cup Kodiak Power Cake Mix
2 Tablespoon unsweetened Cocoa ( you don’t need to use this if you dont’ have it)
2 Tablespoon melted coconut oil
1/2 cup and little more of milk ( or substitute Almond milk but then use a 1/4 teaspoon of baking soda as well)
1 scoop of your favorite Protein Powder ( I use Sunwarrior Pea Protein Vanilla)
1/4 cup mini Chocolate Chips ( you can substitute unsweetened cacao nibs)
Mix all ingredients and if using a donut pan, put mixture in a gallon bag and squeeze to the corner of the bag. Cut the tip and put in donut pan. Bake 12-15 min.
If putting in muffin pan just scoop into each muffin.
Cool and drizzle with chocolate on top if you so desire.
There is a great article in USA Triathlon magazine last month called Rising to the Top. Siri Lindley who is a top triathlon coach states ” recovery has become a much more sought-after part of the sport. There’s a much greater usage of massage therapy and things like active release therapy( ART) and acupuncture. These allow for athletes to continually progress without facing as much injury or overtraining”.
I have to agree with Siri Lindley. Why not have massage therapy, ART or acupuncture be part of your training program. I see a lot of athletes who have chronic injuries and continue to train on them or wait till it’s too late to get the necessary help needed to heal the injury. If your getting massage or any of these other modalities on a regular basis then your going to avoid these types of injuries, have better training sessions and better race result.
Not only is recovery good for athletes but day to day stresses like sitting all day at a desk, driving a car and even my job as a massage therapist can benefit from some recovery like massage, ART, foam rolling and even a hot epson salt bath.
As an endurance athlete myself I am often guilty of not getting in the proper recovery. With that said, I am focusing more on recovery this year. I am getting more massages, foam rolling (check out the swingbak foam roller), and taking epson salt baths more often. I also like to soak my legs into Barton Springs Pool after a hard run! To start my 2017 year off right I just ran 3M Half Marathon and already scheduled a massage for the day after the race!!
I often use a lacrosse ball to get into those deeper muscle like the deeper gluteal and piriformis muscles that are often hard to reach with just a foam roller. The lacrosse ball is also great for getting into the chest muscles and muscles in the upper back. These muscles are often neglected when people think about “foam rolling” Its often all about the legs which are worked the most! Wrong…
Think about cycling where you may being hunched over on the bike in aero position or working over a computer all day. Those chest muscles are staying in a shorten state while your upper back muscles like the traps and rhomboids are being over stretched. These muscles are getting plenty of work and need some soft tissue work as well. So make sure your doing some sort of recovery like massage, foam rolling or even just sitting in a hot epson salt bath. Over time you’ll notice you’ll recover better from hard workouts or even just a long day at the office!
Here are a few exercises that helped me get in great running shape from the recent 3M Half Marathon. I was really happy with my performance and took 3rd place in my Age Group.