Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you doing this week? I hope you're just fine!
My week started well, I took the chance to rest last weekend because I needed it! It's amazing how much better our workouts are when we're properly rested. I'm well aware of the importance of resting and sleeping well, but it's really at these times that we realize that rest is totally NECESSARY to improve our performance.
My PMS is gone, to my joy! I tried a recipe for baked oats for the first time, and I LOVED it; it really helped with the craving for sweets that PMS brought on.
In my last email, I mentioned my fueling strategy that worked very well and made me run 10k without GI discomfort.
My dinner the night before was a pasta with bolognese sauce - very classic! Every runner I know bets on this option because you can't go wrong.
But what if you want a different option? What should you eat the night before a race?
THE NIGHT BEFORE MEAL OPTIONS
On your Plate
Fill at least 50-60% with grains (rice, quinoa, bread, pasta) or starchy vegetables (potatoes, sweet potatoes, corn, peas, lentils)
Fill the rest with lean protein and non-starchy vegetables
Add salt for sodium, choose potassium-rich foods*
→ Advised to limit high fiber, high fat, sugar alcohols, and cruciferous vegetables (broccoli, cauliflower, cabbage)
→ If you cook with oil or olive oil, be careful with the amounts. This can make a meal high in fat and cause GI issues, especially if you are more sensitive.
*Potassium-rich foods: leafy greens, bananas, lentils, avocados, potatoes, edamame, and orange juice.
Meal Examples
Baked salmon with rice/quinoa and salad/leeks/zucchini
Grilled chicken/tofu, cooked sweet potato, aubergine & avocado
Stir fry with rice, vegetables, eggs/shrimp/chicken/tofu
Canned tuna with quinoa and baked vegetables
From now on, you'll have ideas to change up your dinner before a race.
Get out of your comfort zone and try new things!
Note: always test the new meal during your training days. Whatever works for you can be done the day before a competition!
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso