Day 11- Recovery

Breakfast smoothie
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2 Bananas (best with brown flecks on peel)
2 cups Ice
1/3 cup Yogurt – preferably Greek yogurt flavored with honey
1/2 cup Cooked oatmeal
1/3 cup Almonds
2 scoops of Nutella

Lunch
Since I didn’t do much other then yoga I wanted to keep my meals light today.
My favorite today was a chicken salad with seeds and vegetables
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Last but not least chocolate milk I would have to say is one of my favorite recovery drinks

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Day 10 After The Century

It was hard to find my “favorites” today because I was on the bike for the majority of the morning/afternoon so I decided to tell you what my favorite gel is…

PINEAPPLE ROCTANE!

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Bike Food ^

This is a tradition for the Lilac Century Ride to feed us baked potatoes
So, at mile 80 this really helped inspire me to ride even harder to get home to this!

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Yes I did have my daily dose of coconut water today and my body thanked me for the potassium and electrolyte boost
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Favorite Photo Of The Day
Thanks @healthylifelounge for sharing a picture of your healthy lunch
I love the toast with avocado slices on it. These are definitely a few of my favorite healthy snacks for lunch too.
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Day 9- Before the Century

Pineapple Green Smoothie

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At first I was a little hesitant about smoothies with spinach in them but this one is great! You can’t really taste the spinach but it gives the smoothie more of an earthy taste instead of really tart.

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In Blender Mix
1 cup almond milk (I used coconut almond milk)
1/2 cup pineapple juice
1 banana
1 mango
1/2 cup pineapple
2 cups spinach
ice
Side note: If you use frozen pineapples or frozen bananas you don’t have to use ice

Snack:
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Salted almonds
These have a lot of sodium so be careful when eating to many because they are addicting. But after a long ride they taste so heavenly!

Powerbars and luna bars are my favorites before a workout or after
They are easy to keep in your car or something for us athletes that are on the go all of the time
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Dinner
Pasta for my century ride tomorrow
*Simple *
Whole wheat pasta
sauteed peppers, mushrooms and onions
turkey burger (optional)

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Favorite photo tag of the day-
@elkironman This is my favorite pre-race day meal. It has ENERGY written all over it!
Thank you for sharing this awesome recipe!
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2cups (1 whole box) wild rice
Garbanzo beans
black beans
kidney beans
1 package of turkey kabasa
put all ingredients except kabasa in a pot on the stove to cook for 30 minutes then add kabassa and let simmer

Rice & beans are such great energy for athletes

Day 8- Snacks

My favorites of the day

Breakfast
As simple as a bowl of cereal
Frosted mini wheats & blueberries

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Snack: My favorite is trail mix to snack on in the middle of the day. This is an asian mix you can get it anywhere but my favorite are the wasabi peas and the wasabi almonds… mmm perfect after a long bike ride when you are back and craving salt!
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Snack: Frozen greek yogurt strawberries– Try it!
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Athlete Nutrition
I keep these babies in my car for an “emergency” snack! So good anywhere.. kind of like green eggs and ham.. I could have this any time of the day. I’m in LOVE!

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Grilled chicken salad with berries
I love mixing fruit in with my salads
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Favorite Photo Tag
Thanks @jessica_carp for sharing your smoothie recipe. I tried it and loved it! I like mixing fruits and veggies together it makes you feel soo healthy!
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-banana
-strawberries
-blueberries
-Kale
-avocado
-geek yogurt
-cinnamon
-carrot juice

Day 7- Fruit Smoothie

Tropical Fruit Smoothie
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Add fruit to blender mine I used fresh strawberries and frozen fruit from Costco

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Add 1/ cup Greek yogurt
1/2 cup pineapple juice
1/2 cup orange juice

No ice is needed because of the frozen fruit
Enjoy!

Lunch Favorite
I like sandwiches because they are simple and easy to make
Davids bread is one of my favorites and has great taste too
Turkey, tomato, spinach and onion with some hummus on both sides for flavor
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Light Dinner- Cobb Salad
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Romaine lettuce
Chicken
Tomato
Blue cheese crumbles
Turkey bacon
Avocado

Favorite photo of the day
Thanks @naturallytri for sharing with me your recipe, it was one of my favorites. Very clean, simple and lots of energy from the quinoa. Very healthy lunch to pack if you are on the go. I will for sure be making this again!

-Sprouted lentil trio
-Sprouted quinoa (energy for athletes)
-Sweet potatoes (rich source of anti-oxidants, vitamins, minerals, and dietary fiber that are soo good for you)
-Mixed veggies

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Day 6- Fuel

Amazing fruit smoothie
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1 cup fresh blueberries
1/2 cup coconut water
1 frozen banana
a big chunk fresh ginger, minced
juice from 1 lime
2 tbsp coconut flakes
a handful of walnuts

Throw all the ingredients in the blender. Blend it for half a minute. Taste it and add more ginger if needed. I used almost 2 inches, but I like it quite strong.

Dinner for tonight- great fuel for this weekends 100 mile bike ride
Brown rice, black beans, peppers, onions, guacamole, little bit of cheese and salsa
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Have a sweet tooth? My favorite is strawberries dipped in Nutella. I swear Nutella is an athletes form of crack! photo

Love,
Karly Kay

Day 5: Protein

Favorite Recovery Protein Smoothie

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1 Banana
1 Tbs Peanut Butter
1 Tbs Nutella
1 Strawberry or Vanilla greek yogurt
*optional* splash brewed coffee
If you don’t use coffee do a splash of Non fat milk
1/2 scoop Vanilla whey protein powder 1/2 scoop chocolate protein powder
Ice

Smokehouse flavored almonds are my favorite salty craving snack after a long ride. It’s also a great source of protein.
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Sandwich with peppered turkey on wheat with avocado, tomato and onion~Simple as that!
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Photo Tag Of The Day: @Elkironman
Thanks! It was delicious, & very healthy
Stuffed Turkey Burgers and home made sweet potato fries
-Make two patties with each turkey burger and lay them out flat
-Stuff with bell pepper, mushroom, cheese and onion (saute first in pan)
-Throw on bbq or George Foreman

Use fry cutter to cut up sweet potatoes
Sprinkle with olive oil & seasoning
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