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.
“Eat this before your next big event” tips Shape from Ashley Koff RD (+corrections in this blog)
October 19, 2010 by Ashley Koff RD
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