Join Mud Run Training's Certified Nutritionist (Laura Wooten M.P.H.) with her post of new information to assist you in maintaining a healthy lifestyle. To join our weekly menu plan, for individual nutritional guidance (or to schedule a personal nutritional consultation) contact Laura at- laura@bodyshopathletics.com
First thing in the morning, first event, what to do...what to do?
ALWAYS EAT WELL THE WHOLE DAY BEFORE A BIG RACE!! Think wholesome food not fried or greasy….AND GET UP….YOU HAVE TO HAVE BREAKFAST!
If your race is at 9:00am the best thing for you to do is get up around 6:00 and eat one of the meals planned out below. Doing this will give you enough time to digest the food and will give you the energy that you need to compete well in your race….
1. A small bowl of plain Cheerios or Kashi Heart to Heart, whole grain bagel with 1 tbsp. Smart Balance peanut butter or low-fat cheese, a banana and a ½ cup of orange juice OR
2. ½ cup regular oatmeal (not instant in the envelopes, they are full of sugar), with cinnamon, Splenda, and sprinkled with almonds or walnuts, fruit cup and a piece of whole grain toast with low-sugar jelly
3. A multi-grain English muffin with 1 scrambled egg, 1 slice of low fat cheese, a 6 oz. cup of no sugar added yogurt and 1 cup V-8 Splash juice drink.
Your race isn't until 2:00pm
DINNER THE NIGHT BEFORE: Whole grain pasta with vegetables, sauce and sprinkled with Parmesan, a tossed Romaine salad with vinaigrette dressing, whole wheat rolls and a lot of non-caffeinated drink
BREAKFAST: Either of the above choices or two whole grain waffles with sugar free syrup, 2 slices ready to eat bacon or Morningstar Farms sausage patties, fruit of choice and ½ cup orange juice
3 ½ hours before race: Turkey or grilled chicken sandwich on whole grain bread with mustard, fruit and a propel or no sugar added vitamin water OR
2 hours before race: Dried fruit and whole grain cereal mix with no sugar added flavored water OR Whole grain crackers and a banana with a Propel