Fuel for the Finish Line - Katie Morris

Guest Blogger: Team Beef Runner Katie Morris, Scott County

---

When people think of a runner’s diet, they may imagine loaves of bread, large spaghetti suppers and mounds of mashed potatoes.  It is true that running requires muscle-fueling carbohydrates but the idea that those must come from starchy bread products is far from the truth.  Earlier this year I set out to revamp my highly processed diet into one focused around whole foods and the results have been pleasantly surprising.

When I first began running in 2007, I took “carb-loading” very seriously.   The night before a long run I would plan a pasta feast and the next morning I would slather peanut butter on bagels or toast.  This often led to cramping after my run was over but I thought these types of foods were necessary for a runner to get through a long run. 

After years of eating this way I became intrigued with the idea of cleaning up my diet.  To get the ball rolling I committed to the Whole30, an eating plan designed to be a short- term nutritional reset.  For 30 days I ditched sugar, artificial sweeteners, alcohol, dairy, gluten and legumes in favor of fruit, vegetables, meat, seafood, eggs and good fats from fruit, oils, nut and seeds.  I experienced many benefits such as higher energy levels, improved quality of sleep and loss of inches.  My favorite part of the program, hands down, was the food I got to eat.  While I no longer strictly follow the Whole30 framework, I have continued to focus on meats, vegetables, fruits and fats.  Beef in particular continues to play a large role in my family’s meals.  Unquestionably, the cut of beef we use the most is the flank steak. It is affordable, quick and easy to cook and has great nutritional stats.  Best of all, even my picky 3 and 6-year-old boys will eat it. 

---

---

Runner's
Favorite Cut of
​Beef:

Flank Steak
"Affordable, quick and easy to cook and has great nutritional stats."

---

Here are some of the ways we enjoy it:
​

Marinated:

... in oil, soy sauce, red wine vinegar, lemon juice, Worcestershire sauce, Dijon mustard, garlic and black pepper.  Broiled for 7-8 minutes on each side.  Served sliced over a salad, on a sandwich with sautéed onions and peppers, alongside eggs in the morning or just on its own.

---

Sliced Steak with Crispy Polenta: 

Steak Tostadas:  

Season steak with salt, pepper and garlic powder; broil or grill 7-8 minutes per side.  Warm corn tortillas in the broiler.  Top corn tortillas with sliced steak, lettuce, salsa, avocado slices and cilantro.  ​
​

---

​Sprinkle chili powder and salt on the steak; broil or grill until medium well. Let it rest for 5 minutes and then slice thinly against the grain.  Slice a tube of polenta into 12 1-inch circles; broil 3 minutes on each side.  Make a quick vegetable mix using 1.5 cups of corn, a diced red onion, a diced bell pepper and a diced jalapeno pepper (seeded).  Sauté all the vegetables for 5 minutes, then add 4 tablespoons of cilantro.  To serve, plate 3 slices of polenta, 4 slices of steak and top with the vegetable mix. ​

---

​These changes to my diet have, if anything, improved my running.  I have more energy to train, I am able to fuel my body in way that is filling and delicious, and I never have to turn down a good steak.   Even without the typical bagel and pasta, I still get plenty of carbs to help me get across that finish line at my goal time.  ​

---

For more information about
Team Beef Kentucky 
click here!