Leading up to a major race, the typical runner’s activities include collecting race numbers, deciding on attire, and enjoying sizable servings of pasta. However, for those who adhere to a gluten-free diet or have a dislike for noodles, there are numerous other high-quality carbohydrates that can effectively energize your muscles until you cross the finish line.
According to Nancy Clark, MS RD CSSD, a sports nutrition counselor and author of Nancy Clark’s Sports Nutrition Guidebook, brown rice, other grains, and even whole-wheat pasta are excellent options. However, she states that there is no issue with consuming regular white pasta as long as it is accompanied by a protein source such as chicken, ground beef, or turkey to create a balanced meal.
Clark advises to find a balance of carbohydrates for energizing the muscles and protein for constructing and mending the muscles, regardless of your choice.
1. Grains that haven’t been processed
Whole grains are a suitable option for carb-loading and are advised to constitute at least 50% of your daily grain intake. Included in this category are foods prepared from whole wheat, whole grain corn, brown rice, steel cut oats, cereals, quinoa, and kamut.
Whole grains, rich in antioxidants, nutrients, and fiber, offer important health benefits to support overall well-being. However, it is important to be cautious and refrain from consuming highly fiber-rich sources before a race to prevent potential digestive discomfort. Instead, opt for familiar whole grains that are gentle on the stomach.
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Sweet potatoes can be easily prepared in various ways, such as roasting, baking, smashing, or pureeing. They are readily accessible and offer essential nutrients like vitamins A and C, beta-carotene, manganese, making them an excellent pre-run snack for runners. Moreover, they can serve as a natural substitute for gels and provide energy during mid-run, making them a suitable choice for runners.
The topic at hand is “Tart Cherries and Tart Cherry Juice.”
When training, runners have been incorporating tart cherry juice into their post-run protein smoothies for many years.
It is important to choose a high-quality brand of this functional food that is packed with real cherries instead of just cherry flavoring. This is because the food not only tastes good and offers a healthy source of carbohydrates, but it has also been scientifically proven to lower pain and inflammation levels.
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Beetroot, which is abundant in inorganic nitrate, is converted by your body into nitric oxide. This nitric oxide acts as a vasodilator to aid in various functions such as blood flow, muscle contraction, neurotransmission, and more.
Research has discovered that beets could potentially enhance your performance in athletic events due to the presence of nitric oxide. It has been scientifically confirmed that incorporating beetroot into an athlete’s diet can lead to a 1-2% improvement in running speed across various race distances, including 5Ks and marathons.
5. Having tea mixed with honey.
Tea not only serves as a good choice for rehydration, but it also provides health and performance advantages that many runners are unaware of.
Tea is comprised of numerous bioactive compounds, potentially numbering in the thousands, which include powerful substances like flavonoids and caffeine that promote good health and enhance performance. By incorporating a touch of honey and milk, runners can effortlessly obtain the advantageous properties of tea while simultaneously replenishing their glycogen stores in preparation for important events.
It would be beneficial if you already include these superfoods in your daily meals. However, if you haven’t, it would be advisable to begin assessing how your body reacts to each one before you start running, as it is still important to avoid introducing anything new on the day of the race.
6. Quinoa Pilaf
Quinoa is not only gluten-free, but also contains a substantial amount of magnesium, B vitamins, iron, potassium, and protein. For enhanced flavor, it is recommended to cook it using chicken or vegetable broth instead of water, as indicated in this recipe. By adding carrots, red peppers, and other vegetables to the cooked quinoa, you not only increase its antioxidant power, but also experience prolonged satiety.
7. Oven-Baked Chicken and Rice
Chicken and rice are two classic staples for a wholesome meal that can’t go wrong. However, the addition of garlic, chicken broth, and flavorful spices enhances this perfect combination of carbs and protein. These spices include paprika, thyme, garlic powder, and onion powder, adding to the delicious taste.
8. Barley Risotto with Mushrooms and Spinach
Barley, a lesser-known whole grain, contains B vitamins and magnesium and has a hearty texture similar to pasta. This delicious barley risotto, made with dry white wine, butter, and chicken stock, is a healthier option compared to fettuccine Alfredo but still feels indulgent. Spinach and cremini mushrooms add strength like Popeye to help you through each leg of the race.
9. Salmon and Potato Foil Packets
After pasta, potatoes are the next preferred comfort food. They are also liked by runners. In this meal, potatoes are combined with salmon, which is rich in omega-3. This creates a well-balanced dish that will provide energy and help your muscles recover. Additionally, these foil packets only take 30 minutes to cook, and you can prepare them in advance to easily have a post-run meal. The last thing you want to do after a run is spend time chopping, cooking, and cleaning.
10. Roasted Vegetable Whole-Wheat Pizza
If you choose to make pizza at home and go easy on the cheese, it will be exactly what the marathon gods would want. For this recipe that is suitable for vegetarians, place roasted artichoke hearts, mushrooms, caramelized onions, red peppers, and eggplant on top of a whole-wheat crust. If you are short on time and cannot make the dough, you can use whole-wheat pita bread or tortillas instead.
11. Steak and Sweet Potato Bowls
After a strenuous training run, these highly satisfying bowls are a delightful indulgence. Runners benefit from sweet potatoes as they provide an extra boost by supplying their bodies with beneficial carbohydrates, vitamin A, and fiber.
If you desire a higher protein intake, steak is the recommended choice. (You deserve the extra calories!) Within this recipe, a marinade consisting of soy sauce and ginger enhances the flavor of the steak, while the avocado-cilantro dressing complements the flavors and the meal with beneficial fats.
12. Mediterranean Farro Salad
If you are a fan of Greek salad, you will enjoy this farro bowl that is inspired by Mediterranean cuisine. Packed with essential vitamins and nutrients, it includes cherry tomatoes, cucumbers, red peppers, olives, and artichoke hearts. The lemon vinaigrette, which contains tangy red wine vinegar and oregano, brings all the ingredients together.
13. Vegetable Fried Brown Rice
Despite the word “fried,” this dish of brown rice is actually cooked with a small amount of coconut oil and eggs. To minimize time spent in the kitchen, we recommend thawing a bag of mixed vegetables throughout the day before steaming them. This delectable rice dish complements various meats such as salmon, chicken, or steak.
14. Broccoli and Bell Pepper Chicken Stir-Fry
Another versatile dinner option that can be packed with carbs and essential nutrients is stir-fries. An added benefit is that you can prepare them to your liking. In this recipe, we utilize a large wok to cook broccoli, bell peppers, zucchini, and chicken thighs. We then drizzle them with a honey and ginger sauce. Pair this dish with a side of rice, and you will have all your pre-race nutrition needs met.
15. Almond Parsley Pesto Asparagus Freekeh
Thanks to the addition of freekeh, a grain with a nutty flavor, this dish is exceptionally delicious. The almond pesto and garlicky asparagus complement the freekeh perfectly. We assure you that this recipe will fulfill your hunger after a run; however, it might be difficult to have any leftovers! We recommend making extra to enjoy all week and share with your running companion.
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If you are unsure about what to do after crossing the finish line, consider having a protein shake along with nutritious carbohydrates. This will aid in replenishing your glycogen stores and initiating muscle repair and recovery while you enjoy a well-deserved victory meal.
To feel stronger and experience less soreness in the coming days, it is recommended to consume 15-30 grams of protein within one hour after completing the race.
