Recipes: Race Day Fuel for Geist Half Marathon Runners

Many Geist residents are busy training for the upcoming St.Vincent Geist Half Marathon (13.10 miles) on May 16th. Most serious runners already know the importance of consuming carbohydrates, which are stored in the muscles and liver. This source of energy is known as glycogen, which essentially serves as fuel during the race. Did you know that a typical runner can store about 1,800 calories worth of carbohydrates in their blood, liver and muscles?

However, not all carbs are the same. They are measured in numbers between 1 and 100 (also known as glycemic index, or GI). The simple carbs with a high GI get into your system quickly, giving you a boost of energy while your body releases insulin and your glucose level soars — thereby pulling the carbs from your bloodstream. On the other hand, complex carbs are generally lower on the GI index. Foods low on the GI tend to help keep your blood glucose balanced, giving you a steady supply of energy. Not surprisingly, these low GI foods are best for general health and weight maintenance.

If you would like to see a list of foods charted on the glycemic index, please access these websites:

http://www.southbeach-diet-plan.com/glycemicfoodchart.htm
http://www.mendosa.com/gilists.htm

NUTRITION: A FEW DAYS PRIOR TO RACE

Do you realize that most marathon runners will burn, on average, about 110 calories per mile and that about 75% of those calories come from carbs? A few days before the race, runners will want to make sure their glycogen reserves are well stocked so that they are carrying a full tank of fuel on race day. This means they will want to eat more carbohydrates–preferably the complex carbs with an adequate amount of fiber, such as whole wheat bread, whole grains and brown rice — as opposed to simple or refined carbs like white bread, white rice and crackers. The simple carbs, however, should be eaten on race day to give you an extra bolt of energy. According to “runningplanet.com,” a training marathon runner should consume a diet made up of between 65% to 70% carbohydrates, 25% protein, and 10% fat. Also, runners should drink lots of fluids. If you drink alcohol, then you will want to drink even more liquids to counteract the diuretic effect.
Lastly, make sure you don’t deviate from your regular diet too much during this time. Let your metabolism stay in its groove so that you don’t experience any stomach/intestinal difficulties, shocking your system in any way.

RECIPE: THE NIGHT BEFORE THE RACE

CHICKEN PASTA PRIMAVERA

2 lbs boneless chicken tenderloins (the ones that are pre-cut into strips)
1 box of fettuccini
½ red pepper, cut into little chunks
1 small onion, diced
1 zucchini, sliced into half coins
1 small bunch fresh broccoli, cut into florets
1½ cups sliced fresh mushrooms
1 container of feta cheese
4 roma tomatoes, cut into thin wedges
2 cups chicken broth
3 Tbsp corn starch
2-3 Tbsp olive oil
½ cup cream (half and half)
½ cup white wine or cooking sherry
Salt or garlic salt
Dried basil
Crushed red pepper

Preheat oven to 350 degrees. Rinse chicken tenderloin strips and place on foil-lined cookie sheet(s) prepared with cooking spray. Season chicken with salt or garlic salt, basil and a splash of crushed red pepper. Place in oven for about 30 minutes or until golden brown and tender.

Boil fettuccini noodles according to package directions. In an extra large skillet, add olive oil and heat on medium low. Add pre-washed onion, mushrooms, red pepper, zucchini and broccoli. Stir often. Put lid on and simmer for a few minutes. Add chicken broth. Then stir cornstarch into a glass measuring cup with the white wine or sherry until completely dissolved before adding to skillet. Let mixture boil for a minute or two, stirring frequently until it thickens. Add pre-washed tomatoes, feta cheese and cream. When chicken is cooked, remove from oven and cut into bite-sized pieces, then combine with sauce mixture. Serve over hot fettuccini noodles.

Serve with your favorite baked or toasted bread, brushed with olive oil and seasonings such as garlic salt, basil, oregano and crushed red pepper. (Above photo shows pumpernickel bread.)

Treat yourself to a late snack high in carbs before you go to bed to help add to your fuel reserve for the morning race, which begins at 7:30 a.m.

RACE DAY: BREAKFAST

At least two hours before the start of the race you will want to eat a light meal such as oatmeal or white toast with jam or jelly and a banana (high in potassium), accompanied by a glass of orange juice. (Some runners may prefer one cup of coffee).

For whatever items you choose, make sure to practice this routine before your training/running workouts to ensure that this meal will not upset your stomach.

About 60 to 90 minutes before the race, drink 8 to 16 ounces of sports drink.

Please Note: White bread (simple carbs) is a wise choice for the morning of the race in order to give you a boost of energy. Your built-up reserve of complex carbs consumed over the past few days will gradually go to work for you during the race. Also, the potassium in the banana is a mineral that works with salt to balance the fluids and electrolyte levels in your body. This balance of fluids or constant fluid movement in and out of your cells, will help prevent muscles from cramping and help to regulate your heartbeat.

By the way, water and Gatorade will be offered at 10 different aid stations along the route. To learn more about the Geist Half Marathon, please visit: http://www.geisthalf.com/