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Recipes for Success Best Grab-on-your-way-to-the-shower Treat "We eat these all the time!," exclaims Karen Lundgren, an adventure racer on Team Epinephrine, "For breakfast, pre-workout, post-workout, before bed. Anytime, really, until they run out, and then we make more." The high carbs help your muscles replace the glycogen they've burned during a workout, says Ryan. Think of this sweet snack as a vital part of the recovery process. Peanut Butter Cookies 1 cup butter, softened 1 cup white sugar 1 cup packed brown sugar 2 eggs 1 egg yolk 2 teaspoons vanilla extract 18 ounces peanut butter 2 cups all-purpose flour 1 teaspoon baking soda 1/2 teaspoon salt 1 cup chopped peanuts In a large bowl, cream butter, and white and brown sugars until smooth. Add eggs, yolk and vanilla; mix until fluffy. Stir in peanut butter. Sift together the flour, baking soda, and salt, and stir into peanut butter mixture. Stir in peanuts. Refrigerate the dough for at least 2 hours. Preheat oven to 350. Lightly grease cookie sheet. Roll dough into walnut-sized balls. Place on cookie sheet and slightly flatten with fork. Bake for 12-15 minutes; when done, cookies should look dry on top. Best Recovery Meal "Black beans are high in protein and carbs, which makes them a great choice for refueling after a tough effort," says Deena Kastor, who holds the marathon record for American women, "With just one bowl, you restore glycogen and repair damaged muscle tissue." In addition, she adds, black beans are an excellent source of iron and magnesium, both of which assist in oxygen delivery to your muscles. Black Bean Soup 1Tbsp. olive oil 1 yellow onion, diced 4 cans of black beans, rinsed and drained 1/2 tsp each cumin, oregano 1tsp red wine vinegar 1 bottle of favorite beer water or chicken broth to desired consistency cayenne pepper, salt & pepper to taste In a pot, saute onions in olive oil until browned. Add all other ingredients and let them come to a rapid boil. ("I usually jump in the shower then," Deena says.) Pour all the contents into a blender, and purée. Top with freshly chopped cilantro, tomatoes, and/or avocado. Eat with tortillas. Best Smoothie Jamie Whitmore, who finished second at the 2002 and 2003 Xterra World Championships, often swigs down a smoothie after a long training ride or run. The banana and orange juice provides a good dose of potassium, which you lose copiously during long exercise sessions and may contribute to muscle cramps. "It also helps to rehydrate," adds Ryan. Orange Protein Shake 1/2 cup orange juice 1/2 cup vanilla soy milk 1 1/2 frozen or fresh banana 1-2 scoops orange sorbet 1 scoop protein powder 1 handful of mixed berries ice Put all ingredients in a blender; blend and serve.
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