![]() She also notes that most people don’t really understand what carb-loading - a weeks-long process - actually is, but that’s another conversation. attending a pasta party - the night before the big day could cause more harm than good, as “eating too much the night before could lead to bloating and gastrointestinal distress during your race.” No, thank you. In fact, while Asche does suggest having some grains the night before the race, she says overdoing it on simple carbs - i.e. So if turkey burgers aren’t in regular rotation on your dinner table, opt for a combo of carbs, lean protein, and healthy unsaturated fats that you’re used to.Īnd if you’re wondering why you aren’t seeing any carb-loading, “Eat ALL the pasta!” talk here, that’s because Asche says carb-loading isn’t really necessary for a 10-mile run. The last thing you want to do is eat something that screws with your digestion. But - and this is a BIG but - Asche urges runners not to try anything new the night before or the morning of the race. When it comes to the emphasis on fruits and veggies, Asche explains, they’re rich in antioxidants which help to prevent inflammation and injury, plus they’re a good source of carbohydrates, which replenish glycogen stores, assisting in the recovery process.Īsche’s idea of an ideal pre-race dinner, that covers all the bases mentioned above, is a 4-ounce lean turkey burger in between two slices of whole-wheat bread, with a side of roasted sweet potatoes drizzled with around two tablespoons of olive oil. Asche says your plate should look like a mix of about 50 to 60 percent carbohydrates - think: fruits and veggies like bananas, sweet potatoes, dates, spinach, oranges and berries, and whole grains like quinoa, brown rice and oatmeal - and around 40 to 50 percent a mix of lean protein and healthy unsaturated fats like nut butters, pumpkin seeds, avocado, and so on. Those are the key items to have on your plate the night before the race (and the days leading up to the race). ![]() Say it with me, friends: fruits, veggies, whole grains, lean protein and unsaturated fats. Because, real talk: The last way you want to spend race day is holed up in a porta potty. After months and months of grueling training for the Broad Street Run, ruining race day by eating foods that set you up for physical discomfort would be the absolute worst, right? So, to make sure you don’t do that, we chatted with registered dietitian Angie Asche of Eleat Sports Nutrition to get the scoop on what your plate should look like before Broad Street - including the night before the race and race-day morning - along with what types of foods to avoid.
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