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Tamarack Ottawa Race Weekend Newsletter
Current Issue: May 2012

Health and Nutrition

May 2012

Bounce back from your workout faster with Ultimate Recovery™

Whether you are a professional athlete or a weekend warrior, Ultimate Recovery offers a great-tasting, fresh and nutritious beverage option that will help you recover from training. Offered in both Chocolate and Vanilla flavours and containing 16 g of protein, Ultimate Recovery is an excellent source of protein which helps build antibodies, as well as build and repair body tissues. It also provides carbohydrates and electrolytes, not to mention it only contains 0.5% fat. This is just what you need after an intense workout to nourish and rebuild your body and become a stronger, leaner you!

Why Ultimate Recovery is the best choice for you...

  • Optimal carb to protein ratio of approx. 2 :1
  • 16 g of protein to replenish glycogen and maximize muscle repair
  • 36 g of carbs to provide energy and metabolize protein
  • 10 x more potassium than the leading sports drink
  • Replaces electrolytes and fluids lost after intense exercise
  • Excellent source of calcium for strong bones
  • Excellent source of vitamin A & D
  • No preservatives

Join our runner community at and enter our contest for your chance to WIN your Ultimate goal!

May 2012

Eating for Peak Health and Performance: Going Gluten Free

by Beth Mansfield

Some athletes struggle with intestinal problems that interfere with training and performance. Sensitivity or intolerance to a specific protein (gluten) in wheat, rye, barley, triticale and spelt can reduce the absorption of nutrients and lead to poor nutritional status and chronic low energy. Symptoms include indigestion, gas, bloating, abdominal discomfort or pain, diarrhea and chronic fatigue. This inability to cope with gluten in the diet, in its extreme form, is called celiac disease (1).

Performance foods for a gluten-free boost to your performance include:

  • Gluten-free starchy foods: Legumes (chick peas, lentils, kidney beans), potatoes/ sweet potatoes, quinoa, rice/wild rice, corn, buckwheat flour, millet, amaranth, tapioca
  • Protein rich foods: Greek-style yogurt, milk/soy milk, legumes, meat, poultry, fish, tofu and other gluten-free soy products, nuts and seeds/nut butters
  • Omega 3 fats found in fatty fish, canola, soy and flaxseed oils, walnuts
  • Vegetables, fruits and fruit juices
  • Snacks such as rice cakes, rice crackers, gluten-free pretzels, corn chips
  • Gluten-free sports foods (gluten-free sport bars and gels)

GLUTEN FREE MENU (drink water throughout the day)


Café au lait

Buckwheat pancakes with berries, maple syrup and butter


Rice cake(s) and hard cheese
Vegetable or dilute fruit juice


Corn flour tortilla stuffed with tuna salad and mixed veggies
Glass of Milk/Soy milk


Small apple and almonds, herbal tea


Beef, kidney bean and broccoli stir fry with steamed rice
Peaches with oatmeal crumble topping
Decaffeinated latte


Sport drink, water


Fruit smoothie using Greek-style yogurt

1. Inman-Felton AE. Overview of Gluten-Sensitive Enteropathy (Celiac Sprue). Journal of the American Dietetic Association, 1999; 99(3): 352.

Beth Mansfield is a sport dietitian and exercise physiologist with Peak Performance in Ottawa.

May 2012

Eat and Run: Gluten-Free Chicken Curry

You need food to fuel your body – to help you push further, to run faster, to perform at the highest possible level. But food should be more than just fuel. It should also be a pleasure to prepare and eat. Each month, we share a simple, nutritious recipe to help stoke your energy for the race, or help replenish energy spent during long training miles.

This is a perfect dish for a cooler spring night after a particularly intense training run. The curry is full of deep, cozy flavours and the chili flakes add some spice. The chicken, carrot and sweet potato kick in some welcome colour, as well as reparative proteins and essential nutrients. And there's no gluten in this dish, so it's perfect if you have a gluten sensitivity or simply want to experiment with your diet to see if eliminating gluten will help kick your training into overdrive… Serve over quinoa, rice or wild rice. This month's recipe sourced from

1 tablespoon oil
1 onion
1 pound chicken breast
1 sweet potato
1 carrot
2 garlic cloves
1 tablespoon minced ginger
1 tablespoon curry powder
1/2 teaspoon red-pepper flakes
1/4 teaspoon each salt and pepper
1 cup frozen peas
1 can coconut milk
1/2 cup water

  1. In a large saucepan, heat 1 tablespoon of oil on medium.
  2. Add 1 diced onion and 1 pound cubed chicken breast. Cook until the chicken is no longer pink, about 5 minutes.
  3. Stir in 1 diced sweet potato, 1 sliced carrot, 2 minced garlic cloves, and 1 tablespoon minced ginger. Cook for 3 minutes.
  4. Stir in 1 tablespoon curry powder, 1/2 teaspoon red-pepper flakes, and 1/4 teaspoon each salt and pepper. Cook 1 minute.
  5. Stir in 1 cup of frozen peas, 1 can coconut milk, and 1/2 cup water. Bring to a boil, then lower the heat and simmer 15 minutes.
  6. Stir in the juice of 1 lime and garnish with cilantro.
Calories: 453.1
Fat: 29.5 g
Carbs: 20.7 g
Protein: 29.5 g
Fiber: 5.4 g

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Send your impressions, ideas and stories to [email protected].

Run Ottawa Club