Sports Nutrition Tip for the Month: What to Eat Before a Race

Sports Nutrition Tip for the Month: What to Eat Before a Race 

Pre-race fueling can literally “make or break” your race. Deciding what to eat, pre-race is one of the most challenging decisions we face as runners because, despite any training that you have done leading up to race day, your race goals can quickly unravel if the belly is in distress. However, once you figure out the winning food combination (and this combination should keep the belly happy and sustain your effort), then there’s no reason to change it. At this point, pre-race fueling is functional and purely serves a purpose. There are a couple of key concepts to keep in mind when picking out your pre-race meal: proposed effort (or intensity), length of the race, and amount of time you have to digest food. Then, after that, focus on hydration (such as a pre-race bottle of water with an electrolyte mix the day before a race and another one about 60-90 minutes pre-race) and taking in enough carbs to top off glycogen stores. From here, just about anything goes. I’ve seen athletes eat baby food before races, whereas others can eat a hoagie. Most agree though that a light meal about 2 hours before a race or a light snack about 30 minutes before a race allows enough time for digestion. Remember, whatever you decide, make sure you test it out time and time again on any training day to make sure it works. I race often enough that I have my routine down to a science, but in the beginning, there was a lot of trial and error. Use the following recommendations as a starting point and then try it out on multiple training days before you commit. Race smart and race fast, y’all! 

Some food combinations: 

• A bagel with peanut butter (or other nut butter) 
• A banana and energy bar (read the labels for sugars; don’t want to go overboard on sugars) 
• A bowl of cereal with milk 
• Oatmeal with berries 
• Greek yogurt with berries 
• Orange slices with a hard-boiled egg 
• A turkey and cheese sandwich on whole grain bread 

To avoid the “runner’s trots,” limit or eliminate the following: 

• High-fat foods 
• Caffeine 
• High-fiber foods 

Eating on the Run: Egg Muffins 

Eggs are the perfect food for so many reasons. They are a good source of high-quality protein and contain essential amino acids (an important component for protein synthesis in the body), vitamin D, lutein, and choline. One large egg comes in around 70 calories with approximately 6-7 grams of protein. Most athletes lead full and busy lives and still find time to squeeze in workouts. But on the other hand, they often make poor food choices, due to a lack of time. It’s often easier to eat out or pick-up take-out than it is to prepare food in the kitchen. Let’s face it – meal planning, grocery shopping, and food prep takes a lot of time. So, this month, let’s enjoy the versatility of eggs to make egg muffins. They can be made in advance as they are easy to freeze, store, and reheat. They are easy to prepare and good for rushed mornings and can be a power snack. 

Here’s the winning formula to make a healthy egg muffin – preheat oven to 400o and coat 12 muffin cups with cooking spray. Whisk together 6 large eggs (feel free to add-in some egg whites for extra protein) with 2 tablespoons of water and add some salt and pepper to taste. Divide egg mixture across the 12 muffin cups and add in your favorite meat, greens, veggies, and cheese. Cook for 18-20 minutes.  

For Spinach & Turkey Sausage Egg Muffins = ground turkey breakfast sausage + spinach + broccoli + shredded cheddar cheese 

For Kale & Chicken Sausage Egg Muffins = chicken sausage + kale + red bell pepper + crumbled feta  

For Swiss Chard & Ham Egg Muffins = ham + swiss chard + leeks + shredded gruyere 

Here are some other strategies to help spring clean your eating: 

• Eat more veggies, more fruit, more often. 
• Limit distractions during meal times; eat mindfully. 
• Cook more at home. Choose recipes with 5 or less ingredients. Keep it simple. 
• Eat seasonally – here in NY, look for young, baby greens, spinach, radishes, and asparagus at farmers' markets. (Garlic scapes are my favorite this time of year!) 
• Give meal planning a chance for at least 3 days each week. 
• Stay hydrated. 
• Cut back on alcohol consumption, processed foods, sugar, and refined grains. 
• Plant a food garden. 

Recipe: Enchiladas VerdeSource: rickbayless.com) 

This no-fail recipe for Enchiladas Verde, created by Rick Bayless, an acclaimed Top Chef Master and James Beard “outstanding restaurant” award winner in Chicago. Add some chips, salsa, and guacamole on the side and you’ve got a fun evening in store!  

Ingredients: 

1 pound (about 8 medium) tomatillos, husked and rinsed 

4 garlic cloves, unpeeled 

1 or 2 fresh serrano chilies 

1 small white onion, sliced ½ inch thick plus a few slices for garnish 

2 Tbsp vegetable oil or olive oil 

1 ½ C chicken broth, vegetable broth, or water 

¼ C chopped cilantro or parsley + more for garnish at end 

2 ¾ C (or 12 ounces) cooked, coarsely shredded boneless chicken or beef or pork (or substitute 3 C (or 12 ounces) shredded Mexican melting cheese 

8 corn tortillas 

Dollops of Mexican cream, sour cream, crème fraiche, or Greek-style yogurt thinned with a little milk 

Directions: 

1. On a rimmed baking sheet, spread out tomatillos, garlic, and small white onion, sliced ½” thick. Slide the baking sheet up under a preheated broiler. After 4 or 5 minutes, when everything is blotchy-black and softening, turn the vegetables and roast on the other side until everything is cooked through. Once the vegetables are roasted, they go on the stovetop to cool.
2. When the vegetables have cooled down enough to handle, slip the skins off the garlic. In the blender, combine the tomatillos (and any juice on the baking sheet), garlic, onion, and a scant teaspoon of salt. Blend everything into a coarse puree. 
3. In a large skillet (10”) over medium-high heat, measure out the oil. When it’s hot, add the roasted tomatillo sauce base. Let the sauce reduce and concentrate, stirring it frequently, for about 4 minutes. When it’s thicker than spaghetti sauce, stir in chicken broth and cilantro or parsley. Season the sauce with salt, turn the heat down to medium-low and let it simmer while you prepare the filling. 
4. Measure out your choice of filling. Turn on the oven to 400 degrees. Spray or brush with oil on one side of the tortillas, then stack them up, slip them into a plastic bag, fold it over and microwave them on 100% for 1 minute. Let them stand for a minute while you stir a little sauce into the meat to moisten it. Then lay out the tortillas on the counter, top them each with a portion cup of meat or cheese, roll them up and fit them into a 13 x 9” baking dish. Spoon the hot sauce over them, slide them into the oven and bake just until heated through – about 4-5 minutes. 
5. To serve the enchiladas, simply use a spatula to transfer them. Garnish the enchiladas with the toppings of your choice: cream, cheese, white onion, or cilantro.

About Katina:  

Katina Sayers, Ed.D., is the owner of Katina’s Nutritional Coaching Corner. She has an extensive background in health and education that began with degrees in exercise physiology, health and physical education, community health, and culminating with a doctoral degree in curriculum and instruction. She completed her Integrative Nutrition and Health Coaching Certification, from the world's top nutrition experts, at the renowned Institute for Integrative Nutrition (IIN). She is a 5-time national medalist and competitive off-road cyclist and duathlete who can be seen on almost a daily basis riding and running the hills and trails in and around Tully Valley. She relies on a well-rounded diet to fuel her athletic adventures. You can contact Katina for nutritional coaching at: ksayerswalker@gmail.com.