“Eat this before your next big event” tips Shape from Ashley Koff RD (+corrections in this blog)

I enjoyed providing ideas for this month’s Shape magazine article “Eat this before your next big event,” and think you will enjoy the information here too. That said, I want to clarify my comments and the smoothie recipe for those of you looking for a pre-race option. Liquids can be great for getting the nutrition in without having the digestion have to work as hard – and especially if you are nervous which can affect your stomach and digestion – I recommend making a smoothie and having it about two hours before your race. While you do want to have carbohydrates (in the example recipe the carbs are: coconut water (11 ounces is 1 carb serving), cherry juice (4 ounces is 1 serving carb), a banana (1/2 banana is 1 serving carb), and blueberries (1 cup is 1 carb serving) it’s important not to overdo the carbs and equally important to consume a source of protein which was left out (for nutrient categories and portion information see  AKA menu worksheet). So while each of the ingredients noted could be great in a smoothie – the portions would need to be adjusted for optimal power or swop some out. For example, if coconut water, skip the banana or reduce to a half portion. Studies show that even 1 ounce of tart cherry juice can be effective so perhaps reduce that amount or cut the portion of added blueberries and banana. In terms of protein, I’d look to add a protein source such as organic hemp, rice, or whey proteins which will give your muscles power and also sustain the energy benefits of the smoothie. A favorite addition to AKA smoothies are chia seeds, from the popular “Born to Run” book. For brand ideas see the AKA lists.