To a small saucepan on medium-low, add blueberries, chia seeds and water. The heat cuts nicely with the sweet jelly and, when combined with peanut butter, tastes like Thai-inspired food. If you’re more focused on quick, simple carbs before a run, replace bread with whole grain bagels instead.įor the more daring runners, try adding a splash of sriracha on top of the jelly and peanut butter. For post runs, you can add banana slices for an extra dose of potassium and sprinkle flax seeds on top for healthy fats and extra fiber. Simply mix before scooping.Ĭrazy Richar’s All-Natural Peanut Butter, $,3.34ĥg carbs Organic Creamy Peanut Butter, $4.99Īs much as we stick to the humble, original PB&J combination, there are plenty of ways you, as a runner, can elevate your sandwich. Makes it easy, right? Look for natural peanut butters and don’t be alarmed by the oils sitting on top of a fresh jar. Ideally, your choice should contain one ingredient: peanuts. Some peanut butter brands often add in unnecessary additives and sweeteners to their products. But never fear! Peanut butter can be a great source of protein and healthy fats, both essential for a recovery from runs. You want to find a jelly made with natural sweeteners and little to no additives.Ĭrofters Organic Concord Grape Premium Spread, $6.47Īn equally sticky and delicious ingredient to the PB&J is one many people steer clear from when trying to be health-conscious. That being said, sugar-free jelly is often made with artificial sugar replacements, which can cause digestive stress for some people. Unfortunately, jelly can be high in added sugar and fructose corn syrup, so it’s best to keep an eye on the nutrition label when selecting this key part of the sandwich. Jelly contains simple carbs and sugars, things runners love because of the ease of digestibility and quick hit of energy. Jam often has fruit chunks in it, while jelly is smooth. While the nutritional value of both are similar, their textures may dictate your preference. You’ll also want to choose a bread that’s low in sugar (stick to six grams or less) and high in fiber.Ī few examples of breads that meet these requirements are: Dave’s Killer Bread 21 Whole Grains And Seeds Multigrain, $6.99ĥg sugar Angelic Bakehouse Sprouted Whole Grain Bread, $6.99ĭid you know there’s a difference between jelly and jam? Jelly is made with strained fruit or fruit juice, whereas jam is made of mashed fruit. Look for the 100% Stamp from the Whole Grains Council, which is a trusted third-party verifier. Just because the packaging says, “Whole grains”, doesn’t mean it’s a good choice for your PB&J. It’s still a good idea to have a fair bit of skepticism when looking at breads in the grocery store aisle. A 2022 study followed dietary patterns of runners and found that those who ate whole grains over regular grains (white bread, white pasta, cereal) saw improvements in their runs. Plus, we as runners know how important carbs are. This is because whole grains contain essential vitamins like fiber, vitamin B, zinc, iron, and more. However, studies show that whole wheat bread can not only be part of a healthful diet, but can reduce the risk of heart disease in adults. Now that we have that out of the way, let’s talk about good options.įor years, shoddy “science” and a cultural gluten panic has maligned bread as “bad carbs”. The bread, the peanut butter, and the jelly. Surprising no one, there are three ingredients in a PB&J. This beloved sammy can get a bad wrap as housing unhealthy and highly-processed ingredients, but, there are so many quality PB&J materials nowadays that you can feel good about whipping one up before or after a long training run. Let’s address the elephant in the room (who, coincidentally, would probably love PB&Js). Cross section of a peanut butter & jelly sandwich. And while the introduction to nutrient-dense foods was essential for growing into adulthood, it’s time we look back and recognize that PB&Js are a totally underrated running snack. Somewhere along the way, we ditched our beloved PB&Js for a more diverse lunch menu filled with chickpea salads, tuna paninis, and spinach smoothies. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!ĭo you remember, as a kid, being called inside after an afternoon of running around outside for a quick peanut butter and jelly sandwich (PB&J, for those in the know ) and a cold glass of milk? Regardless of how you took it – crusts cut off, white bread, wheat bread, more peanut butter than jelly – it tasted like pure, unadulterated love.
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