Meals for Long Runs: Before, During and After the Race

Pre-Race

Make sure you stick to something you know you like. It’s never a good idea to experiment with new foods on race day. A great and easy pre-race meal is a smoothie.

Peanut Butter & Banana Smoothie

Ingredients:

• 10 ounces skim milk or plain soy milk
• 1 tablespoon natural peanut butter
• 1 medium banana

Directions:

1. In a blender, combine all ingredients and mix until smooth.
2. Use 6 ice cubes for a thicker consistency.

*Some studies have shown that omega-3 fatty acids can reduce inflammation.  So I would add .5 tablespoon of chia or flax to this smoothie. This could help alleviate some post-race soreness.      

 

PB2 Protein Power Balls

These will take a little more work, but are easy to snack on anywhere.

Ingredients

• ⅓ cup PB2
• 3 tablespoons water
• 2 tablespoons agave (or honey)
• ½ cup of oats
• ½ cup of crisped rice
• 2 tablespoons flaxseed meal
• 1 scoop vanilla protein powder
• 24 chocolate chips

Directions

1. In a small bowl mix together PB2, water, and agave and stir until combined.
2.  In a medium bowl, mix together oats, crisped rice, flaxseed meal, and protein powder.
3. Pour the PB2 mix in the dry ingredients and mix until combined evenly.
4. Divide dough into 8 portions and roll into balls.
5. Stick 3 chocolate chips into each ball.

During the Race

It will be important to keep your energy level up. Some mud runs will have water stations that also have bananas and other snacks, but you may need energy at other parts of the race. That’s why it’s a good idea to keep a snack with you during the race.

PowerBar Mixed Berry Blast Energy Bar

For a quick energy boost get a bar with maltodextrin. Maltodextrin is a quickly digested carbohydrate that supplies the body with a lot of energy.  Power Bar’s Mixed Berry Blast Energy Bar is a great source for this.

 

Honey Stinger Honey Waffle

For a more organic energy source, try a bar with honey. Honey is known to deliver fast and long-lasting fuel. It contains two types of carbs, which allows for an increase in the amount of energy your muscles can use and will help improve performance.   The Honey Stinger Honey Waffle may not be a bar, but it will still give you the energy you need to push through the rest of the race.

 

Post-Race

Congratulations on finishing the race! Your body has been through a lot, so it’s a good idea to give it the nutrients it craves. After the race your snack should follow the general rule of 4:1 carbohydrate: protein ratio. There are many great pre-made products that will help, but if you live close by, or have a cold place to store food, try one of these two snacks.

Berry Smoothie

Ingredients:

• 1 cup unsweetened vanilla almond milk
• ½ cup water
• 1 cup frozen mixed berries
• 1 scoop whey protein powder
• 1 tablespoon flaxseed
• 1 teaspoon chia seeds
• 1 teaspoon of honey.

 

 

Turkey and Swiss Sandwich

This sandwich is another quick and easy post-race snack that follows the 4:1 ratio.  You could also add a little cranberry sauce, it will add vitamin C which in known to assist in recovery after a hard run.

Ingredients:

• Lean Turkey
• Swiss Cheese
• Leaf Lettuce
• Tomato
• Onion
• Whole Wheat Bread