Expand your palate, and try these non-pasta carb dishes before your next long run or race.
As you ramp up for your goal marathon (or half!) the prerun meal becomes top of mind. The goal of this meal, think 12 to 24 hours before you head out, is simple: consume enough carbs to top off your muscle’s glycogen stores.
While carb loading often takes places three to five days before your long run and goal marathon, research has shown that you can effectively load in just one day, if you consume 4.5 grams of carb for every 500g of body weight over the course of 12 to 24 hours.
Yes, pasta is a runner staple, but it’s not the only good source of prerun carbs—far from it! These three meals provide 65 to 70 per cent of kilojoules from carbs with moderate amounts of protein, fat and fibre. Pro tip: if you struggle to get much down the night before, try one of these meals for lunch to give your body time to digest.
Once you find a meal that works for you (fuels your run, sits well, tastes good!) make sure that’s your go-to race day meal. Don’t try anything new!
Rainbow Vegetable Stir Fry
Makes 3 servings
Ingredients
1 Tbsp. canola or grapeseed oil
1 garlic clove, minced
1/2 small onion, chopped
1 cup each sliced, fresh, mushrooms, capsicum, edamame, broccoli florets
1 cup brown rice, raw (makes 3 cups cooked)
1/4 cup prepared teriyaki or sweet and sour sauce
Directions
Prepare brown rice according to package direction. While rice cooks, preheat a large skillet over medium-high heat and add oil. When oil is hot, add onion and garlic, and cook until onion is translucent and the mixture fragrant.
Stir in mushrooms, bell pepper, edamame and broccoli, and cook mixture until all vegetables are heated through but not soggy.
Remove pan from heat and top with teriyaki sauce or a sweet and sour sauce of your choice. Divide rice among two bowls and top with even amounts of vegetable mixture.
Nutrition Information
Kilojoules (per serving): 1757
Protein: 11 g
Carbs: 76 g
Fiber: 6 g
Fat: 8 g
Grilled, Glazed Pork Tenderloin with Sweet Potato and Vegetables
Makes 3 servings
Ingredients
1 Tbsp. olive oil
1/4 cup brown sugar
1 Tbsp. minced herbs
12 oz. raw pork tenderloin, trimmed
2 large sweet potatoes plus brown sugar and cinnamon
3 cups broccoli florets, raw
1 cup frozen corn kernels, thawed
2 whole wheat dinner rolls
Directions
Preheat grill to medium heat. Combine olive oil, brown sugar and herbs in a small bowl and mix. Brush onto pork. Place pork on hot grill and cook, turning halfway, for 15 to 20 minutes or until no longer pink. Remove from grill and allow to rest.
While pork rests, add broccoli and corn to microwave safe dish, cover loosely, and then cook until broccoli is tender. Remove dish from microwave. Add sweet potato and then cook until soft, about five to 10 minutes. Allow to cool slightly and cut open.
Sprinkle each with additional 2 Tbsp. brown sugar and cinnamon. Slice pork into equal portions and serve alongside sweet potato, broccoli dish and dinner roll.
Nutrition Information
Kilojoules (per serving): 2322
Protein: 32 g
Carbs: 89 g
Fiber: 9 g
Fat: 8 g
Tropical Chicken and Quinoa
Makes 3 servings
Ingredients
2 cups chicken broth
1 cup quinoa, raw
2 small chicken breasts (about 140g each), raw, chopped
1 Tbsp. olive oil
1/2 small onion, chopped
1 garlic clove, minced
2 cups sugar snap peas
2 cups pineapple chunks, fresh
1 cup sliced beets
3 medium baked potatoes
Directions
Bring chicken broth and quinoa to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and broth has been absorbed, 15 to 20 minutes.
While quinoa simmers, heat vegetable oil in a large skillet over medium-high heat. Sautée onion and garlic in hot oil until onion is translucent, 5 to 7 minutes. Add chopped chicken breast and cook until barely pink, about 5 minutes. Add snap peas, pineapple and beets to pan and cook for an additional 5 minutes, or until chicken is cooked through. Divide quinoa mixture and top with equal amounts of chicken and vegetables. Serve with a baked potato.
Nutrition Information
Kilojoules (per serving): 2468
Protein: 32 g
Carbs: 95 g
Fiber: 10 g
Fat: 9 g
