Katina's Nutritional Coaching Corner: Race Day Fueling + A Gazpacho Recipe!

By Katina Sayers

Here’s what Katina ate before a mid-week Training Race in July:

Breakfast: Katina’s version of a Green Goddess Smoothie

• Green tea
• A splash of coconut milk
• A splash of apple juice
• 1 tsp of spirulina
• 1/3 avocado
• 1 tablespoon of flax meal seed
• A handful of baby spinach
• 1/3 cup of organic strawberries
• 1/3 cup of organic blueberries

Mid-Morning Snack: 1 red plum (in season right now and delicious!)

Lunch: 3 oz baked chicken, 1 cup steamed broccoli, ½ cup quinoa with veggies and chickpeas, ¼ cup of corn cut-off the cob (leftovers from last night), and 2 tablespoons hummus

Pre-race: sipped on 1 bottle of electrolyte drink mix and ate 1 rice cake with 2 tablespoons sunbutter and ½ sliced banana about 1-1 ½ hours pre-race

On the start line: 1 Clif Block Chew  **Can be purchased at Fleet Feet Syracuse!

Post-race: Oxylent Sport Recovery Drink and other ½ of banana and 1 slice of watermelon.

Too late for complete dinner since I got home late: I munched on 1 Picky Bar and sipped on herbal tea as I unloaded my gear; I had bigger breakfast the following morning.  **Picky Bars can be purchased at Fleet Feet Syracuse!

Constantly sipped on water throughout the day.

Monthly Recipe: Summer Tomato Gazpacho                                                     

Source: Eating Well

Prep time: 25 minutes

Servings: 6

Ingredients:

• 3 pounds of Heirloom Tomatoes, course chopped
• ¾ C red pepper, chopped
• ¾ C cucumber, chopped
• 2 medium cloves of garlic, chopped
• 1 tsp salt
• 2 tbsp sherry vinegar
• 4 tbsp extra virgin olive oil and more for garnish
• 2 C stale country bread, cubed into bite-size pieces OR breadcrumbs
• Gherkin or English cucumbers for garnish
• Ground pepper for garnish

Directions:

1. Combine tomatoes, bell pepper, cucumber, garlic and salt in a large bowl. Add vinegar, 1 tablespoon oil and bread and toss to combine. Let stand at room temperature for 1 hour or refrigerator overnight.
2. 2, Transfer half of the tomato mixture to a food processor. With the motor running, slowly add 1 ½ tablespoons oil and process until chunky for a rustic gazpacho or puree for a smooth one. Transfer to a bowl. Repeat with the remaining tomato mixture and 1 ½ tablespoons oil.
3. Garnish and top with cucumber slices, pepper and more oil, if desired.

Variations:

1. Make it gluten-free by eliminating the bread completely or use gluten-free bread or breadcrumbs.
2. Strain through a fine sieve over a large bowl for a smoother texture.
3. Sub out red or white wine vinegar for sherry vinegar.
4. Garnish with chopped avocado and cilantro.