We're primed to hack it on the race course after a helluva long year. Are you? Sure, true to your unstoppable grit, determination, and perseverance, you've done your best to stay OCR-ready while sheltering at home. But with Spartan races back in full swing, it's time to clean up your nutrition program and ditch poor pandemic habits once and for all. In partnership with Renaissance Periodization, we created a four-part MACROS 101 series to optimize your nutrition so you can get faster, stronger, and prevent injury. Download the free nutrition plan and use these healthy recipes to inspire your next meal. We've got you covered for your most EPIC return to racing ever. AROO!
Kick your Mexican fiestas up a notch with this simple, nutrient-rich, Spartan-approved guacamole recipe. Avocados pack a punch in heart-healthy fats, fiber and more potassium than bananas can boast. Plus, guac can help lower cholesterol—and is highly adjustable depending upon what's in your fridge—making this dish a supportive go-to for your training efforts overall.
"This is essentially a guacamole that you can adjust based on your desired macros," says Nick Shaw, co-founder of Renaissance Periodization and nutrition coach to OCR elites, CrossFit champions, UFC fighters, Navy SEALs, Olympians and more. "Eliminate the extra virgin olive oil to make it more of a mashed spread (great in wraps and on sandwiches)." Or, keep the olive oil for a creamy guac tasty on tortilla chips or cut veggies. This versatile staple is super quick to whip together and will quickly become a favorite in your cooking repertoire.
Pro Tip: "It's best eaten the day you make it, but you can carry it over for a day in the fridge if need be," says Shaw. "It may turn brown on top (you can leave the avocado seed in the bowl, which lessons browning) but it will still be ok to eat for a couple of days."
- Rough chop the garlic.
- Sprinkle coarse salt on top of the rough chopped garlic and run your knife through it. Then turn the knife on its side to press and smear the salt and garlic together. Alternate chopping and pressing/smearing until a paste forms.
- Smash avocado and mix in the garlic/salt paste along with the remaining ingredients.
- Store in the fridge with plastic wrap pressed against the surface.
Pro Tip: If you hate the punch of raw garlic in guacamole, this technique of combining salt and garlic to make a paste before adding the rest of the ingredients will soften the intensity of the raw garlic.