Come Check Out a Fun Glow Run
Let your light shine bright in Virginia! Join us for the funnest of fun 5Ks in Willowsford (Ashburn) on June 6 or Williamsburg on June 19! Sign up at www.rev3glow.com, use code VAGLOWS for $5 off registration, and let the glow-y good times begin.
Dress to dazzle with glow sticks and all things bright and shiny for this 5K or 1-mile run. Before we send everyone off glowing around the course, at a pre-race party we'll out special prizes for Glow runners who are the brightest, most flashy, and most reflective. Be sure to bring your best essence of fluorescence on race day!
The run will be untimed, so if you want to take your time and soak in the evening, you won’t have the pressure of a clock to beat. Each entrant will receive a glow-in-the-dark T-shirt, a glow stick, and post-race treats. Time to get ready to GLOW!
About Time to Saddle Up for Cowboy Tough
In only a few short weeks, members of the Rev3 Adventure crew head out to Wyoming to finalize this year’s Cameco Cowboy Tough 3.5-Day Expedition Race. With a full roster of outstanding adventure racers and an amazing backdrop of a greener Wyoming than we’ve seen the past two years, it’ll be a race to watch! Be sure to check our Facebook page often for teaser pics.
We have tons of other events for all ages and ability levels going on during our Cowboy Tough week of fun and occasional pain in Wyoming. We have two Glow Runs—one in Cheyenne and one in Casper—and two shorter adventure races—Casper Strong and Cowboy Tough Sprint. We've added a fun orienteering/"urban" scavenger hunt in downtown Buffalo called the Outlaw Challenge and a more traditional orienteering event called the Bighorn Mountain Endurance Challenge! Check them all out under "Other Events" at www.cowboytoughwy.com.
Congrats to our Rev3/Mountain Khakis race team, representing with six team members across three different teams at the Equinox Traverse over Memorial Weekend!
Want to know more about how to join the Rev3 adventure racing club for training and racing partners? Go to www.rev3adventure.com. Under the "Stuff" tab select "Contact us." We're working on populating the "Race Team" tab and will have that up and running soon, too!
Protein Sources for Active People
This concludes the three-part series centering around protein. Now that we better understand how it works in our bodies, let’s discuss good sources of protein for active individuals, plus share a recipe!
Protein needs are higher for active people. This is true because protein is a key component of maintaining, building, and repairing your muscles after exercise. Physically active adults can choose from a variety of protein-rich foods to meet their daily needs. Here are just a few ideas:
1) Chicken Breast. Skinless grilled chicken breast is one of the best sources of protein because it contains very little fat or carbs. A 3-ounce portion of chicken breast provides about 27 grams of protein.
2) Egg Whites. It’s not a good idea to eat too many whole eggs, but choosing egg whites is an excellent way for active individuals to meet their protein needs while keeping dietary cholesterol in check. Five large egg whites provide about 18 grams of protein, according to the U.S. Department of Agriculture. Consider using egg whites in your baking recipes.
3) Low-Fat Dairy. Low-fat dairy foods are a rich source of high-quality, complete protein. For example, 1 cup of low-fat milk provides about 8 grams of protein, 1 cup of low-fat yogurt contains about 13 grams, and 1 cup of cottage cheese provides 28 grams of protein. Limit full-fat dairy foods because they are high in saturated fat, which can increase your risk for heart disease when consumed in excess.
4) Protein Supplements. It can’t always be convenient to whip up an egg white omelet, so it’s a good idea to keep a high-quality protein supplement in the house. Good sources of protein in supplements are whey, casein, milk proteins, egg protein, and colostrum.
Enjoy this easy, protein packed pudding! It packs 30 grams of protein per serving.
1 scoop Muscle Milk Red Velvet Cake
½ cup liquid egg white
For Chocolate Swirl Topping:
1 organic dark chocolate square
¼ tsp olive oil
In a small bowl, combine protein powder and liquid egg whites.
Whisk well with a fork until ingredients are slightly runny. Add a splash of water, if needed. Set aside.
In a separate dish, melt dark chocolate squares in the microwave for 90 seconds or until fully melted. Do not overcook.
Remove chocolate from the microwave and add olive oil. Whip with a fork and drizzle over pudding.
Chill and enjoy!
Want to help out at one of our events? You rule. Along with a shirt and discounted race entries, you will have a great time hanging out with some generally pretty cool people—and cheering along some even cooler ones.
If you’re interested and available--or maybe even want something to do while a friend or loved one is out on the course--either email us at firstname.lastname@example.org and let us know your availability, or sign up online. We all appreciate it!
For the past few years, the wonderful community of Willowsford and Rev3 Adventure have had a fabulous partnership, bringing you fun events from REV3Glow Runs to mountain bike races, trail runs, and adventure races.
Have you been there yet? Being on 4,000 acres in Loudoun County, it’s hard to miss, but the unique part is that only half of that acreage will be developed with their beautiful homes. The other half is reserved for environmental preservation; recreation, including a vast trail network; and agricultural use (including a farm and CSA), managed by The Willowsford Conservancy. Come check them out!