Racing Nutrition: Pre and Post Race
Mizuno Athlete Leah Thorvilson shares her favorite recipes for a pre-race meal and a bonus post race smoothie
When traveling for races, unless you have a mobile kitchen, options can sometimes be limited for pre-race meals…but when you are running a race right in your hometown, do you have a “go to” meal you make for yourself?
Despite the popular belief that a high carb, high calorie meal is the way to go, my favorite pre-race dinner is a salmon salad. Okay, admittedly that is just my meal of choice any day of the week. But really, why should the night before a race be different? You always want to eat something that you know your body tolerates well. While I agree that you need to be sure you are fueled up with some good carbs, I prefer to eat my more heavily carb laden meal at lunch time, and then have a lighter dinner. Here are a few of my favorite salmon salad recipes. Feel free to borrow them and make them your own with fun tweaks! I also like to name my recipes. Why not?
Inspired by my favorite salad at The Grove in Houston.
Baby kale to fill bowl, drizzled in white truffle oil (substitute EVOO if you are not a truffle fan–but we might no longer be friends) and season with salt and pepper to taste
1 small sweet potato, cooked and cubed (I cook taters on Sundays, so it’s cold, not hot on your salad)
1/2 avocado, cubed
1/4 fennel bulb (I don’t really know how much of the dang bulb it was….I’m guessing for the sake of the recipe)
1 happy piece (no grumpy fish allowed) of salmon, dusted (frivolously) in cayenne pepper- bake at 325 for 15-18 minutes
1/4 cup pepitas (aka, raw pumpkin seeds, but pepitas sounds so posh)
Named because it’s beautiful, and prior to making this I had created two smoothies that were super ugly. This made me feel better about them.
4 baby bells, preferably of a variety of color for aesthetic purposes mix tossed in EVOO and seasoned to taste
1 small jicama, sliced and rolled in cayenne pepper (if you’re not a hot and spicy person, you can skip that part)
1/2 avocado, fill the seed hole with fresh blueberries
1 piece of energetic (we also don’t like lazy fish) salmon, seasoned with Chinese 5-spice (these can be found in bulk at Whole Foods) and drizzled in mustard seeds (also in bulk at Whole Foods)- bake at 325 for 15-18 minutes
And now, for the coup de gras….what should I eat after my race? How about a delicious recovery smoothie?
The Brass Monkey:
1/2 c almond or coconut milkNamed because he is a funky monkey…who is also chunky
10 almond milk ice cubes (just put almond milk in an ice cube tray…..I know, it’s genius)
2 scoops vanilla protein (I use Arbonne, but any non-whey protein would work)
1/2 frozen banana
2 dried turkish figs
2 tbsp chia seeds
2 tbsp flax seeds
1 tbsp hemp hearts (optional but awesome)
1 tbsp lucuma powder (ditto ^^)
1 tbsp almond butter
There you have it! Pre-and post race happiness. You’re welcome.