Nell,
I saw your post about the race over the weekend. If you don't eat bagels, pasta etc., how do you carbo load for your races? Or do you carbo load at all?
Thank you for asking this VERY common question!
I do eat more starch the day before (or two days before for Ironman) a race, but NOT in the typical sense of the whole 'carbo-load' idea in which athletes often gorge on pasta, rice or any sort of starch they can find, eat more than their fare share in one sitting, and often end up with GI distress before and/or during the race.
Here is what my day looked like on Friday last week, since the 1/2 Ironman was on Saturday.
Breakfast: Sauteed broccoli & spinach with garlic and oil, soft boiled egg, fresh, local fish- Walu (all of the previous foods are typical fare for breakfast), and (here's the extra starch) some roasted Japanese Purple Sweet Potatoes in oil
Snack: Banana (again- normally I wouldn't have a banana as a snack, except before or after a workout, due to the its high GI ranking), sliced lean turkey, wild lettuce leaves, avocado
Lunch: Mixed green salad, avocado, grilled chicken, a small side of roasted purple sweet potatoes
Snack: Fresh mango, a few macadamias, more sliced turkey, steamed, chilled asparagus
Dinner: (ALWAYS have the same pre-race day dinner)- roasted chicken, salad, more sweet potatoes (or yams, when I'm home in CA), sauteed garlic spinach.
As you can see, I add small portions of starches throughout the day. Nothing dramatic; just enough to top off the glycogen level in my muscles and be race ready!
Hey Nell,
Congrats on the recent race; I was wondering of you could go over your during-race fueling/hydration protocol, and perhaps offer some experienced tips and suggestions.
Second question, almost completely off topic: Running and GI distress. Lots of theory and opinion out there as to the cause. Thoughts?
Posted by: Mike | June 06, 2011 at 07:57 AM
Very good questions, and commonly asked ones at that. Stay tuned for upcoming blog posts addressing everything!
Posted by: Nell | June 06, 2011 at 01:44 PM
saw your article at Tri for Time. I'm interested in your diet :-)
Posted by: Wes | June 06, 2011 at 04:32 PM
Would you like to arrange a consult?
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Nell Stephenson
BS USC EXSC, ACSM H/FI
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Posted by: Nell | June 06, 2011 at 05:35 PM
Hi Nell. Many congrats again on Saturday!
Do you have any strong feelings about turnips? I'm starting to think they might be more nutrient dense than sweet potatoes. And of course they go very well with carrots...
Posted by: GWhitney | June 07, 2011 at 05:32 AM
I dont have strong turnip thoughts BUT I do quite enjoy eating them!
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Nell Stephenson
BS USC EXSC, ACSM H/FI
www.nellstephenson.com
www.shop.nellstephenson.com
blog: http://stephenson.typepad.com/train_with_nellie/
book: www.wiley.com/buy/9780470913048
training plans: http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/nell-stephenson.aspx
twitter: @nellstephenson
Posted by: Nell | June 07, 2011 at 03:44 PM
I'm training for the Hood to Coast run in Oregon and came across your article at the perfect time. Thank you for providing your diet before an endurance activity. I"m going to give it a try.
Posted by: cyanik | June 15, 2011 at 08:57 AM
Let me know how it goes!
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Nell Stephenson
BS USC EXSC, ACSM H/FI
www.nellstephenson.com
www.shop.nellstephenson.com
blog: http://stephenson.typepad.com/train_with_nellie/
book: www.wiley.com/buy/9780470913048
training plans: http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/nell-stephenson.aspx
twitter: @nellstephenson
Posted by: Nell | June 15, 2011 at 10:07 AM