Chicago Marathon 2013
18 weeks of Nutrition Quick-Tips and recipes:
Compiled by Andrea Rudser-Rusin, MA, ATC, RD, CSSD at
SportWise Nutrition & Consulting, LLC
Week
1
2
Nutrition Quick Tip
Recipe
You Can Never Out-Train Poor Nutrition.
Sure you will improve your fitness, but
unless you fine tune your nutrition like
you do your training, you will never know
your true potential. This fine tuning does
not require you to read chapter after
chapter of food rules or wade thru lists of
exceptions. Simply stated, it comes down
to the old K.I.S.S. principle - Keep It Simple
Speedy. Sure there are tweaks along the
way, but your training varies as the
season progresses as well. This is called
Nutrition Periodization. This involves
adjusting your overall fuel intake,
manipulating proportions of carbs,
proteins, and fats, or adjusting the timing
of fueling your body. This is based on
your activity level or training phase (base,
build, taper, etc). In doing so and keeping
it simple choose whole foods. This means
build your plate to include a variety of
textures and colors from fruits/vegetables
& nuts, lean proteins, high fiber, complex
carbohydrates, and don’t forget healthy
fats. The benefits from whole foods just
can’t be matched by bars or shakes, no
matter how convincing the label reads.
Following these K.I.S.S. principle results in
better nutrition for better performances.
You know, your mom was right after all failing to plan is planning to fail. When
you’re short on time and your days are
hectic, plan ahead! Prepare a travel pack
with snacks and beverages that support
your performance eating plan. Items that
travel easy and meet the nutritional
needs of an athlete are trail mix (nuts,
dried fruit, & seeds), fresh fruit & pre-cut
vegetables (shop the salad bar), low fat
string cheese, yogurt, and bagel with nut
butter. Hydrating beverages to include in
your travel pack include water, sports
Grilled Margarita Chicken Salad.

½ cup frozen (thawed) nonalcoholic margarita
mix

¼ cup olive or vegetable oil

2 tablespoons white wine vinegar

4 boneless skinless chicken breasts (1 1/4 lb)

6 cups bite-size pieces assorted salad greens

1 cup sliced strawberries

1 medium mango, peeled, pitted and sliced

1 medium avocado, peeled, pitted and sliced

¼ cup chopped fresh cilantro

1 cup sliced mushrooms
1. Heat coals or gas grill for direct heat.
2. Dressing - in small bowl, stir margarita mix, oil
and vinegar with wire whisk until well
blended. Measure 1/4 cup dressing for
basting chicken; reserve remaining dressing
for serving.
3. Cover and grill chicken over medium heat 15
to 20 minutes, turning and brushing
occasionally with 1/4 cup dressing, until juice
of chicken is no longer pink when centers of
thickest pieces are cut.
4. Cut chicken into slices. In large bowl, toss
salad greens, chicken and strawberries; divide
among 4 plates.
5. Arrange mango and avocado around each
salad.
6. Sprinkle with cilantro.
7. Drizzle with reserved dressing.
Makes 4 servings.
Recipe adapted from www.Bettycrocker.com
Trail mix recipes:
Not your mom’s GORP
 1 ½ c roasted pistachios
 1 c dried cherries
 1 ½ c Emerald® Cocoa Roast almonds
Makes 16 ¼ cups servings
Fruit, Nuts, and Flakes, oh my!
 Walnut pieces
 Dried apricots
 Toasted coconut flakes
Sugar And Spice Trail Mix
 3 c oat squares cereal
drink, electrolyte supplement water, and
100% fruit juice.
 3 c mini pretzels, salted or unsalted, as
desired
 2 Tbsp tub margarine or butter, melted
 1 Tbsp packed, brown sugar
 ½ tsp cinnamon
 1 c dried fruit bits or raisins
1. Preheat to 325̊ F
2. Combine the oat squares and pretzels in a
large zip-top plastic bag or container with
a lid. Set aside.
3. Melt the margarine (or butter).
4. Add the brown sugar and cinnamon to the
melted margarine (butter) and mix well.
5. Pour the cinnamon and sugar mixture over
the cereal and pretzels, and seal the bag
or container. Shake gently until the
mixture is coated. Pour onto baking sheet
and spread evenly.
6. Bake for 15-20 minutes, stirring once or
twice.
7. Remove from the oven, allow to cool, and
then mix in the dried fruit.
8. Store in an airtight container or singleserving zip-top bags.
Makes 10 servings
Sugar & Spice recipe adapted from Nancy Clark’s Sports
Nutrition Guidebook, 4th Ed. Permission for use from
Nancy Clark, MS, RD. Recipe adapted from the American
Heart Association. www.deliciousdecisions.org
3
Re-fueling Your Recovery
The absence of recovery nutrition keeps
the body in a negative energy balance,
meaning your body will continue to
breakdown protein, glycogen, & fat.
While the fat after-burn is nice,
continuing to breakdown glycogen &
protein is not ideal. Take advantage of
this ‘metabolic window’, the first 30-60
minutes after exercise. Studies show that
consuming protein during this window,
with your carbohydrate rich snack, can
help enhance the muscle recovery
process. Include 1 gram protein for every
3-4 grams carbohydrate consumed.
Examples of this carbohydrate:protein
combo include:
 chocolate milk
 PBJ sandwich
 yogurt with granola
 meat & cheese sandwich
 GORP.
These snacks are meant to be just that,
snacks. They can begin the refueling
process, bridge the gap unit you are able
to eat a balanced meal, & raise your
Mango Breakfast Muesli:
 1 to 1½ c low fat Chobani Mango Greek
yogurt
 ½ c old-fashioned oats (uncooked)
 ½ c chopped dried fruit
 ¼ c chopped pecans, raw or toasted
 ¼ c unsweetened grated coconut
 1½ c milk or water
 Fresh/frozen (thawed) fruit for serving
(ie. Berries, apples, bananas, mangoes,
pineapple, etc)
Step 1: Stir oats, dried fruit, pecans and
coconut together. Stir in milk or water, cover
with plastic wrap and refrigerate overnight.
Step 2: The next morning uncover and stir in
yogurt & fresh fruit. Divide among bowls and
serve.
Makes 2 meal-size, or 4 snack-size servings.
Use non-fat and/or plain variety to reduce fat
and/or calories
Adapted from recipe at www.chobani.com
4
5
blood sugar level so you can make wise
choices for that meal when you get
home.
Heat, Humidity, and Hydration – going
beyond water. Your body’s primary
mechanism of cooling during activity is
sweating. As the temperature and
humidity rise, so does the rate at which
you sweat. In your sweat, not only are
you losing fluids, but also valuable
electrolytes (minerals important in
maintaining your body’s internal fluid
balance). The addition of electrolytes to
your fuel/hydration plan could be the
difference between a 4-star day and
running from Port-A Potty to Port-A
Potty. Electrolytes are found in various
forms including liquid (sports drinks),
gel/chew, and pill form. The pill form is
the most concentrated form. Electrolyte
supplementation should be considered if
you are a heavy or salty sweater, and/or
when the conditions are such that even
the lightest perspiring athlete is sweating,
rather than simply glowing NOTE: outside
of your workouts, there is generally no
need for supplemental electrolytes – the
foods & fluids you consume can do the
trick.
Keeping the radiator full: avoid
overheating when going the distance.
Don’t start your workout one step
behind. Any fluid deficit that is incurred
during a workout can potentially
compromise the next session if adequate
fluid replacement does not
occur. Therefore, it is important to
replace fluid and electrolyte losses, and
replenish energy stores in order to
achieve recovery before the next
workout. Tips on rehydration, to be
better prepared for the next work out:
 Rehydration should occur within 2
hours post exercise to assure optimal
rehydration.
 Post exercise rehydration should be a
minimum of 1 pint (16oz) for every
pound of body weight lost during
exercise.
It is well known that avocados are an excellent
source of fiber and healthy (unsaturated) fats.
But did you know, they are also an excellent
source of potassium, an electrolyte vital for
optimal performance and B vitamins, critical
for energy utilization. Try sliced avocado on
your next sandwich. Or better yet, top your
favorite grilled surf or turf with this Award
Winning Guacamole!
Award Winning Guacamole
 2 avocados
 3 cloves garlic, minced
 1 medium tomato, diced
 1 small onion, chopped
 ¾ tsp salt
 ½ c cilantro
 Juice of ½ of a lime
1. Coarsely chop avocado into large bowl
2. Mix garlic, salt, and cilantro. Add to
avocado and stir.
3. Add tomato & onion, just enough to mix
ingredients.
4. Add lime juice.
Until ready to serve, press avocado pits into
mixture. Place plastic wrap on surface of
mixture, lightly press out any air. This will
minimize the browning of the guacamole.
Guacamole can be stored in refrigerator for up
to 24 hours without losing quality of product.
California Strawberry Coconut Pick-Me-Up
This refreshing strawberry drink is perfect for
sipping on a warm and sunny day.
Ingredients
 4 cups hulled California strawberries,
frozen
 1½ cups coconut water
 1/3 cup orange juice
 Sliced California strawberries, for garnish

Directions: Place all ingredients into a blender
and blend until smooth. Pour into glasses,
garnish with sliced strawberries, and enjoy
after a hot, summer long run. Makes 3
servings.
Recipe adapted from the California Strawberry
Commission. www.californiastrawberries.com
 To calculate weight loss during
exercise: pre-exercise weight (nude)
– post-exercise weight (nude) =
weight loss during exercise.
Train your gut, practice your race-day
fueling.
Generally the purpose of the pre-race
meal is to top off your glycogen stores,
breaking the fast, and rehydrate the body
from an overnight dry spell. Practice this
nutrition plan on upcoming long runs and
days that might simulate a race day –
similar anticipated weather, time of day,
duration & intensity, etc. Untrained
individuals report more GI distress than
those who are well-trained and have
practiced their nutrition & hydration
strategies. The pre-race meal should be
rich in carbohydrates and generally low in
fiber for better tolerance. How much
and what to eat will vary from person to
person. Eat what is familiar and learn
what is the right amount of fuel for your
activity.
6
Oatmeal Pancakes
These pancakes are light and fluffy, perfect for
carbohydrate loading or recovering from a
hard workout. For best results, let the batter
stand for 5 minutes before cooking.
Ingredients
 ½ c uncooked oats, quick or old fashioned
 ½ c plain yogurt, buttermilk, or milk mixed
with ½ tsp vinegar
 ½ to ¾ c milk
 1 egg or 2 egg whites, beaten
 1 Tbsp. oil
 2 Tbsp. packed brown sugar
 ½ tsp salt, as desired
 1 tsp baking powder
 1 c flour, preferably half whole wheat and
half white
 Optional: cinnamon
1. In a medium bowl, combine the oats,
yogurt, and milk. Set aside for 15 to 20
minutes to let the oatmeal soften.
2. When the oatmeal is finished soaking, beat
in the egg and oil, and mix will. Add the
sugar and salt (and cinnamon), then the
baking powder and flour. Stir until just
moistened.
3. Heat a lightly oiled or nonstick griddle over
medium-high heat (375̊F for electric frying
pan).
4. For each pancake, pour about ¼ c batter
onto the griddle.
5. Turn when the tops are covered with
bubbles and the edges look cooked. Turn
only once.
6. Serve with syrup, honey, applesauce,
yogurt, or other topping of your choice.
Note: I have used fruit yogurt instead of plain
yogurt for a bit of variety.
Makes 6 6-inch pancakes
Recipe adapted from Nancy Clark’s Sports Nutrition
Guidebook, 4th Ed. Permission for use from Nancy Clark,
MS, RD.
7
Calories in can equal A LOT of time
running – Do you contributed to the 30
million pounds of snacks consumed
watching summer baseball games, Super
Bowl, or Championship games? Research
by the Calorie Control Council and Snack
Peanutty Energy Bars
 ½ c salted dry-roasted peanuts
 ½ c roasted sunflower seed kernels, or
use other nuts (pistachios!)
 ½ c raisins or other dried fruit
 2 c uncooked oatmeal, old-fashioned or
instant
Food Association estimates that
Americans on the average may consume
1200 calories from snacking alone,
calories from meals are additional! In
workout time - that is between 2-5 hours
in the saddle or lacing up your shoes and
going for a 2-2.5 hour run, depending on
intensity and personal needs. Practice
the 90/10 rule – make healthy choices
90% of the time, allow yourself 10%
misses. This allows you to maintain
healthy habits and be realistic. To stay
the course, remove the indulgent snacks
from the pantry to keep them from arm's
reach, and plan ahead.

2 c toasted rice cereal, such as Rice
Krispies
 ½ c peanut butter, crunchy or creamy
 ½ c packed, brown sugar
 ½ c light corn syrup
 1 tsp vanilla
 Optional: ¼ c toasted wheat germ
1. In a large bowl, mix together the
peanuts, sunflower seeds (or other nut)m
raisins, oatmeal, and toasted rice cereal
(and wheat germ). Set aside.
2. In a medium microwave-safe bowl,
combine the peanut butter, brown sugar,
and corn syrup. Microwave for 2
minutes. Add vanilla and stir until
blended.
3. Pour the peanut butter mixture over the
dry ingredients; stir until coated.
4. For squares, spoon the mixture into an 8x 8-inch pan coated with cooking spray;
for bars – spoon into a 9- x 13-inch pan.
Press down firmly. (It helps to coat your
fingers wit margarine, oil, or cooking
spray.)
5. Let stand an hour, cut into squares or
bars.
Makes 16 squares or bars.
Permission for use from Nancy Clark, MS, RD. From
Nancy Clark’s Sports Nutrition Guidebook, 4th Ed. Recipe
from Peanut Institute.
8
Avoiding road hazards: nausea, cramps,
and other GI maladies Avoiding the
unfortunate occurrence of a
gastrointestinal problems begins with
training your gut. In week 6 it was
strongly recommended that you identify
a potential race day fueling strategy and
practice early and often. Physical &
physiological training adaptations occur
with gradual increase in demand.
Research has demonstrated that the gut
is trainable, in that it can adapt to the
demands placed upon it. Strategies to
manage GI problems include
experimenting with liquid meals,
gradually increase the load you are
introducing to your gut, monitor at what
intensity you experience the onset of
symptoms, keep your race-day stress &
emotions in check and adapt accordingly.
Unfortunately there is a small community
of athletes who are more predisposed to
gastrointestinal problems. However, this
group is small and with guidance of a
trained sports nutrition professional,
Mom’s Banana Bread
 1 c sugar
 ½ c butter
 2 eggs
 ¼ c milk
 2-3 ripe bananas, mashed
 2 c flour
 1 tsp soda
 Optional: chopped walnuts
1. In a large bowl, cream sugar, butter, and
eggs together.
2. Add milk and mashed bananas, mix well.
3. Gradually add remaining ingredients
(flour & soda), mixing well.
4. Stir in walnuts, if desired.
5. Pour into greased loaf pan. Bake at 350
degrees, 55-60 minutes. Top of loaf will
crack and knife will come out clean,
when inserted to check for doneness.
6. Freezes well. Slice when cook, wrap in
foil, and place in freezer bag before
freezing. Thaws well in toaster.
9
10
adaptations can be achieved and road
hazards can be avoided.
The power of protein:
Although protein provides critical
nutrients in an athlete’s diet, it is not a
fuel source that should be heavily relied
upon during activity. Instead, the primary
role of protein in an athlete’s diet is for
muscle repair (from the damage incurred
during the training process) and for
building new muscle tissue. This is not to
say that consuming protein foods such as
lean meats, eggs, dairy, and legumes will
bulk up an athlete, but instead will allow
that athlete to recover better and reduce
the risk of injury. However, if some is
good, more is not necessarily better. For
an endurance athlete, such as the
marathon runner, the need for protein is
only slightly increased over that of a nonathlete. The recommendation for protein
in an endurance athlete is approximately
.5 - .7 grams of protein/ pound of body
weight per day.
Exercise’s role in immunity, the Yin and
the Yang.
Moderate exercise can actually have a
beneficial, boosting effect on our immune
health. On the other hand, intense &
exhaustive exercise can contribute not
only to inflammation and oxidative stress,
but also immune dysfunction. Athletes
who are adequately fed, and well-rested
(both critical to stave off over-training
syndrome), typically can handle the stress
from exercise. Those who under-eat and
fail to consume adequate carbohydrates
and protein after exercise, as is the case
with dieters and those who are ‘too busy’
to eat, are at greater risk of
compromising their immune system. The
best nutritional advice to counter this is
as you plan time for training, also plan for
adequate fueling. Be sure to include lean
proteins, colorful fruits & vegetables
(loaded with antioxidants), and plenty of
fluids. After all, you can’t out-train a poor
diet.
Easy Salmon Salad
Look for salmon with bones, canned in water
because it contains more calcium. One serving
of this salad contains 250 mg calcium and
almost 2 g omega-3s.






7-oz. can pink salmon with bones, no salt
1/2 cup diced cucumber
3 Tbsp low-fat or nonfat mayonnaise
1/4 cup sliced green onion
2 cups dark green lettuce
2 tomatoes, cut in wedges
Directions: Toss salmon, cucumber,
mayonnaise & green onion together.
Refrigerate until ready to serve. Make a bed
of lettuce and serve the salmon salad in the
middle, garnished with tomatoes.
Serves 2.
Cherries powerful package of antioxidants &
phytonutrients delivers:
 Anthocyanins – antioxidants that are
responsible for cherries’ antiinflammatory benefits. Cherries may work
like common pain medications to reduce
post-exercise muscle soreness.
 Melatonin – a potent antioxidant that may
help improve natural sleep patterns,
which may impact overall quality of your
training.
 Other antioxidants – cherries contain at
least 17 antioxidants, including powerful
antioxidants that may help boost
immunity…keeping your training schedule
on track.
 Essential nutrients – cherries are a good
source of vitamin A (beta carotene) and
also contain fiber.
Red Recharger Smoothie
 1 cup thawed tart cherries
 1 cup fresh or partially frozen strawberries
 3 Tablespoons orange juice concentrate
 1 /2 cup plain, Greek yogurt (or vanilla
yogurt)
 1 /2 cup tart cherry juice
 2 Tablespoons honey
 ground nutmeg
Directions: Combine all ingredients (except
nutmeg). Blend until smooth. Sprinkle with
nutmeg. Enjoy!
Makes 2 servings
Adapted from the Cherry Marketing Institute.
www.choosecherries.com
11
Establishing lifetime habits for Lifetime
goals:
Did you know, it is difficult for the body to
do gain muscle while losing fat, and still,
at the same time, have energy to train.
Building muscle requires energy. If you
are restricting Calories to lose undesired
body fat, your body may not be getting
the fuel it needs to build new muscle
tissue. To minimize muscle loss and
increase the potential for reducing body
fat requires small changes and lasting
lifestyle modifications. The following are
helpful guidelines:
 Implement only a small Calorie deficit
 Consume small, frequent meals that
provide adequate Calories for
activities
 Assure you have adequate protein
intake
 Use the Athlete’s Plate for weight loss
to build your meals - fill half your
plate with fruits & vegetables, a
quarter of the plate with a lean
protein food, and the remaining space
is for those beloved starches.
 Incorporate resistance training to help
protect against muscle loss by proving
stimulation to those tissues.
The bottom line – short-term, aggressive
diet restrictions that do not result in
lasting, lifestyle modifications are shortterms fixes to a long-term goal.
This salad, accompanied by some grilled, lean
meat and a couple of red potatoes make for a
balanced, nutrient packed meal. This meal is
easy to prepare and meets the Athlete’s Plate
guideline provided in this week’s tip.
Mango and Radish Salad with Lime Dressing
 1 mango, peeled and cut into wedges
 ½ English cucumber, thinly sliced
 1 bunch radishes (about 8), quartered
 1 c shelled edemame, cooked &
cooled
 1 Tbsp finely grated lime zest
 2 Tbsp lime juice (may need 2 limes)
 2 Tbsp. extra-virgin olive oil
 1 Tbsp. honey
Directions:
1. Combine cut fruits & vegetables.
2. Whisk together lime zest & juice, oil,
and honey. Drizzle dressing over
salad.
Serves 4
Adapted from Martha Stewart Living, May 2010.
www.marthastewart.com
Grilled red potatoes
1. Wash the potatoes using a vegetable
scrub brush. Leave whole for
cooking, do not peel.
2. In a bowl, toss potatoes with small
amount of extra-virgin olive oil, just
to coat. Sprinkle with salt & pepper.
3. Cook potatoes directly on the grill or
in an aluminum foil pouch. Make a
pouch by folding a piece of foil
around 4-6 potatoes crimping the
ends to make a pouch.
4. Place the potatoes or pouch on the
grill, not over the direct heat as they
will burn easily.
5. Let the potatoes cook for about 7-15
minutes or until tender. Turn the foil
packets after every five minutes
using the oven mitts or grill tongs.
6. You can test for doneness by
inserting a skewer or knife into a
potato. If it goes in easily, the
potatoes are done.
7. ***use caution when opening the foil
pouch as the steam from the
potatoes can burn.
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Balancing the Vegetarian Diet:
Many people choose to avoid animal
protein in their diet, this is recognized as
a vegetarian lifestyle. The spectrum of
vegetarians spans from the most
restrictive (vegan) - consuming NO animal
based foods, to then include the less
restrictive lacto-ovo vegetarian – who will
include dairy & eggs. Reasons for
practicing a vegetarian lifestyle vary to
the same degree – ethical reasons,
health, religious beliefs, or
environmental concerns. Whether one
chooses to avoid just red meat, or to
eliminate animal proteins all together
adequate protein & nutrients must still be
consumed. A balanced, vegetarian diet
that meets the needs of an active person
takes time and planning, but is
achievable. The trick to achieving this
balance is to include beans, nuts, soy
based foods and a wide variety of plant
foods that provide the necessary building
blocks that have been eliminated with
restricting animal proteins. Other
nutrients of concern for vegetarians
include iron and zinc. Iron is critical for
transporting oxygen to the active
muscles. Zinc’s role in the body varies
greatly; it is part of enzymatic reactions
and enhances the healing process.
Enriched & fortified breads & cereals,
colorful fruits & vegetables, and legumes,
nuts & seeds can provide these critical
nutrients missed in a restricted diet.
Heading into the home stretch – stay the
course for a strong finish
As the weekly mileage ramps up, you may
begin to find you have less time (or
energy) for preparing full meals. It is at
this time that the wheels can fall off the
wagon and your good intentions go awry.
The following are tips to help you stay the
course and make healthy choices when
cheap, fast, and easy is oh so tempting:
1. Make room for healthy foods.
Accessibility to the healthy stuff can
affect how well you eat. Toss the
unhealthy items, or put them in places
that are harder to get at. After all, out of
sight, is out of mind. Reorganize your
refrigerator and pantry placing the
(healthier) foods in the ‘prime real estate’
Chickpea Curry
 2 Tbsp vegetable oil
 1 Tbsp curry base (found in ethnic isle)
 1 onion, chopped
 2 cloves garlic, crushed
 1 14 oz can light coconut milk
 2 Tbsp soy sauce
 1 15 oz can chickpeas
 1 tomato, diced
 ¼ c fresh basil, chopped
Directions:
1. Sautee curry base, onion, and garlic in oil
for 2 min.
2. Add remaining ingredients, bring to boil,
and simmer 15 minutes.
3. Serve over brown rice.
Can be doubled and freezes well
Recipe contributed by Carolyn Martineau, Boston
Marathon qualifier
Tropical Shrimp Salad With Lime-Cilantro
Dressing
Shrimp:
 2 garlic cloves (minced)
 4 tablespoons olive oil
 1 lb raw, peeled & deveined shrimp
Dressing:
 2 limes (juice)
 1/2 cup fresh cilantro, chopped
 2 garlic cloves, minced
 1/2 cup olive oil
 Pinch oregano
Salad:
 1/2 lb mixed greens
 1 ripe avocado, cut in slices
 1 orange, peeled and cut in slices
 1 jicama, peeled and cut julienne style
 1 red pepper, cut julienne style
14
- the easy-access shelves and drawers.
Place your vegetables & fruit and nonfat
dairy here.
2. Think ahead. Think about what the
coming week looks like - how will you be
spending your valuable time, and how
much is available for meal prep? Prepare
healthy lunches, dinners, and snacks for
busy weekdays in advance. You’ll save
cash - takeout meals are not cheap,
calories - you control what goes in the
food you will consume, and time.
3. Create your own portion-controlled
snacks. Those 100-calorie snack packs can
be a great way to enjoy a bit of your
favorite treats, but aren’t cheap, nor the
best quality of calories spent. Save some
cash for your next pair of running shoes
by creating your own portioned snacks –
See trail mix recipes offered during week
2. Buy your ingredients from the bulk
bins and create your own unique flavor
combinations.
Carbohydrate Loading for the Big Race,
Doing it Smart, Doing it Right.
In the weeks leading up to the big event
the intensity and duration of your
workouts will begin to taper off, thus the
term ‘taper’. During this time your body
is given the opportunity to begin to fully
recover from the heavy demands of
training and your body begins to build up
glycogen stores, thus reducing the chance
for pre-mature fatigue. Carbohydrate
loading is a strategy that has been utilized
by athletes in the days leading up to a
competition for decades. Older
carbohydrate loading strategies required
a period of glycogen depletion (low-carb
diet) before repletion, increasing the risk
for episodes of low blood sugar and
dangerous, sudden drops in blood
pressure.
For smart race preparation the depletion
phase is avoided. Rather, the overall
energy intake & fuel source is adjusted to
match the needs. High carbohydrate
foods and increased fluid intake are
essential in the 3-4 days leading up to the
race. The Athlete’s Plate that was
described in week 11 evolves to where
the complex carbohydrates now expand
into a larger portion of the plate,
Shrimp:
Whisk together garlic and olive oil in large
bowl. Add shrimp and toss to coat. Marinate
1 hour. Grill shrimp 3 minutes on each side.
Set aside.
Dressing:
Place all ingredients in a blender. Blend on
low speed until smooth.
Salad:
Toss together mixed greens, avocado, orange
slices, jicama, red pepper, and 1/2 of the
lime-cilantro dressing.
To serve:
Divide salad on 4 plates and place 4 grilled
shrimp on top of each salad. Drizzle remaining
lime-cilantro dressing over top of shrimp.
Recipe courtesy of The Shrimp Council and Sea Port
Products Corporation
Think-ahead tip: Prepare extra shrimp for
tomorrow’s lunch - shrimp wraps – shrimp,
salsa, salad greens, and whole wheat tortillas.
Now that’s planning ahead!
This is a tasty, high carbohydrate meal that can
be prepared with very little effort. You will
have a balanced Pre-Race (PR) or PR-setting
meal in no time.
PR Angel Hair Pasta
Ingredients:
 1 box angel hair pasta
 ½ pound shrimp
 2 Tbsp extra virgin olive oil (separated)
 3 cloves garlic, diced (separated)
 ½ c dry white wine
 1-1 ½ cups diced tomatoes
 Juice of a fresh squeezed lemon (about ¼
c)
 ¼ c fresh, chopped basil
 1/3 cup freshly grated Parmesan cheese
 Fresh ground black pepper, to taste
Directions:
1. Heat 1 Tbsp. olive oil and 1 clove of
minced garlic in a sauté pan over medium
heat. Add shrimp. Cook until shrimp
begins to turn translucent and pink. Set
aside in a small covered bowl.
2. In the warm sauté pan, add remaining oil
and garlic. Cook until garlic just begins to
turn brown.
3. Remove pan from heat and pour in the
wine. Return pan to the heat. Cook for
another 1 to 2 minutes, until the wine has
been reduced by half. Add the shrimp
and finish cooking through.
decreasing the fruit & vegetable section,
and maintaining adequate protein intake.
The day before the race is almost your
last chance to make certain you have
“filled the tank”. Your glycogen stores
should be at peak values. The
carbohydrate foods should be high in
starch and low in fiber to minimize the
risk for GI upset during the next day’s
activities.
4. Stir in the lemon juice and tomato. Don’t
overcook the tomato, just until they
soften. Remove the pan from the heat.
5. Cook pasta in boiling water, about 1
minute. Be careful not to overcook, angel
hair pasta cooks very fast. Drain and put
into a warm serving bowl.
6. Add remaining ingredients. Add tomato
& shrimp mixture. Toss and serve.
Makes 8 servings.
Notes:
 Chicken can be substituted for shrimp
 For an off-season meal, decrease the
amount of pasta prepared and fill-in with
sautéed broccoli. Top a bed of spinach
with fresh mozzarella, diced tomatoes,
and a splash of balsamic vinegar to round
out your balanced meal.
15
When the training gets tough, take care
of yourself. The following are tips to help
maintain healthy immune function, as
you place greater demands on your body:
 Eat colorful fruits & vegetables,
especially the dark green leafy, rich
reds, and bright oranges – These foods
will provide antioxidants to protect
your cells from exercise-induced
oxidative stress and the inflammatory
processes of exercise. Thus, defending
our health along the cell membranes,
especially those of the lungs.
 Include foods rich in omega-3 fatty
acids (salmon, trout, walnuts, and
ground flax seeds) – It is well
established that dietary omega-3s
affect the composition of cell
membranes of lung tissue, the
production of hormones that regulate
the inflammatory processes, and the
movement & activities of white blood
cells on mucus membranes. Some
clinical evidence indicates that omega3s may reduce bronchial inflammation
in those who suffer from asthma.
 Choose foods that contain probiotics
(kefir & yogurt with live and active
cultures, kimchi & sauerkraut) –
Probiotics are beneficial forms of gut
bacteria that help stimulate the natural
digestive juices & enzymes that keep
our digestive organs functioning
properly. Probiotics can deliver health
benefits when consumed live.
The following is an easy recipe using
ingredients that are beneficial to your immune
system and should be found in the ‘prime real
estate’ of your refrigerator.
Hearty, Fire-Roasted Tomato Bisque with
Lentils & Avocado
Ingredients:
 1 Tbsp. olive oil
 ½ c chopped shallots or 1 c chopped white
onion
 1 Tbsp. minced garlic
 2 tsp ground cumin
 1 tsp ground coriander
 2 cans (14-ounce each) diced, fire roasted
tomatoes (separated); drained
 2 Tbsp tomato paste
 ¼ c plain, non-fat Greek-style yogurt
 2 ¾ c low-fat milk (skim milk can be used,
resulting in a slightly less thick bisque)
 1 c low-sodium chicken (or vegetable)
broth
 1 c cooked lentils* (optional)
 ½ avocado, peeled & sliced
 ¼ c chopped, fresh cilantro leaves
 Salt & fresh ground pepper to taste
Preparation:
1. Heat olive oil in heavy saucepan over
medium heat until hot, but not smoking.
Add shallots and sauté for about 3
minutes, or just until softened, but not
browned. Add garlic & spices; cook for 1
minute.
2. Carefully add 1 ½ cans tomatoes (reserve
½ can to be added in step 5) and tomato
paste. Simmer or about 4 minutes.
 Consume adequate fluids throughout
the day. Although there is limited
evidence showing the direct effects of
dehydration on immune function,
dehydration has been identified as one
of the possible mechanisms leading to
immune dysfunction in marathon
runners. – Korey Stinger Institute
(www.ksi.uconn.edu).
3. Add yogurt, milk and broth; simmer for
about 4 more minutes, stirring
occasionally.
4. Carefully transfer mixture into batches to a
food processor or blender; process or
blend until smooth and return to
saucepan.
5. Stir in remaining tomatoes and lentils, if
desired; heat through.
6. Garnish with cilantro and avocado slices,
season to taste.
* Lentils add texture, protein, and lots of fiber!
16
Taper nutrition (part 1):
In week 14, (smart) carbohydrate loading
was addressed as part of your taper, and
preparation for race day. As the mileage
and workload decrease, your overall
energy intake & fuel sources are adjusted
to match the needs. Any easy way to
think about this concept is – fuel your
body for the miles it runs…less mileage
equals less fuel needed. Now, this is not
a green light to begin skipping meals, but
instead taper your nutrition:
 Scale back on the portion sizes.
 Decrease the frequency of feedings.
Eliminate that mod-morning snack,
but don’t skip breakfast.
 Remain hydrated, so the urine is clear
to pale yellow.
 Gradually reduce intake of potentially
dehydrating items – alcohol, caffeine,
etc.
 Manage your stress, to avoid
unconscious eating that might derail
all you good intentions & hard work.
Low-fat Greek Yogurt Strawberry Scones
Ingredients:
 3/4 Cup - Strawberry Greek Yogurt
 2 Cup - All-purpose flour plus extra for
dusting work surface
 1/3 Cup - Sugar plus 2 T for sprinkling
(mildly sweet, increase to ½ Cup if you like
it sweet)
 2 Tsp - Baking powder
 ½ Tsp - Baking soda
 ¼ Tsp - Salt
 4 Tbsp - Cold unsalted butter cut into ¼inch cubes
 ½ Tsp – Lemon Zest
 1 Cup - Fresh strawberries, chopped
Directions:
1. Preheat oven to 425°F.
2. In a large bowl whisk together flour, 1/3
cup sugar, baking powder, baking soda and
salt.
3. Add butter and using a pastry cutter or
your fingers, cut butter into flour mixture
until it resembles coarse cornmeal.
4. Stir in strawberries, lemon zest and then
gently incorporate yogurt, and knead it
just enough to make it into a dough ball.
Do not over mix.
5. Turn dough onto a heavily floured work
surface. Pat it into 1 inch thick circle. Cut
into 8 wedges, then in half.
6. Arrange wedges on parchment paper-lined
baking sheet and sprinkle tops of scones
with remaining 2 T sugar.
7. Bake until golden brown, 10 to 12 minutes.
Cool on a wire rack before serving.
Notes:
 Other fruit, such as blueberries &
blueberry yogurt can be substituted for
strawberries.
 These scones, with a glass of skim milk are
perfect for a light snack.
Recipe adapted from www.chobani.com
17
18
Taper nutrition (part 2):
There you will find tips to fine tune your
nutrition to prepare your body for race
day and the final considerations for raceday prep.
 Starting 2-3 days before the race,
gradually decrease the amount of
fiber eaten on a daily basis. This, in an
effort to minimize the chances of GI
issues during the race.
 Have your last ‘big meal’ two days
before the race. Eat smaller, mini
meals or graze (on healthy choices)
the day before the race.
 If a warmer than normal temps are
anticipated for race day, consider
increasing your sodium intake slightly
2-3 days before. Choose a salty snack,
such as pretzels, or include a sports
drink as part of your non-activity
related, daily hydration
I make this sandwich when I don’t have time
to sit down to eat before going off to work; it
is an easy meal on the run.
One-Minute Egg Sandwich
 1 egg, or 2 egg whites, lightly beaten
 1 English muffin
Optional add-ins:
 Shredded cheddar cheese
 Diced ham
 Leftover grilled vegetables
Directions:
1. Prepare coffee mug or small cereal bowl
by coating inner surface with cooking
spray.
2. Place lightly beaten eggs in mug/bowl and
cover with plastic wrap or cooking lid.
3. Microwave on partial power (I use #7
(70%) on settings) for 1 minute, stir half
way through cook time.
4. Meanwhile, toast the English muffin.
Ta-Da! In about a minute both the egg and
English muffin are done. Your sandwich is
ready for assembly and you are out the door,
breakfast in hand.
Note: You may hear some popping during
cooking. This is air escaping from the egg, due
to the water of the egg evaporating creating
pockets of steam. Be certain the container is
covered; otherwise you will have a mess to
keep up.
Pumpkin Pie Smoothie
 2 c canned pumpkin (not pie filling)
 ½ c vanilla---flavored soy, or almond milk
(cow’s milk can be used if no dairy allergy
or lactose intolerance)
 ½ c vanilla Greek yogurt
 1 TBSP pumpkin pie spice
 ½ lemon, juiced
 1 dash vanilla extract
Add all ingredients into a blender and puree
until smooth. Serve and enjoy!
Race day recap.
Having been pro-active and practiced
your race-day nutrition plan, this will be a
refresher course.
 Pre-race meal is to top off your
glycogen stores, breaking the fast. Eat
what is familiar and will sit well. Try to
do this 2-4 hours before race start.
 Rehydrate the body from an overnight
dry spell. 2-4 hours before the race
consume 16-20 ounces of fluids.
Adapted from Lara Field, RD; pediatric dietitian
Consume 8-10 ounces of fluids 15-20
(www.feedkids.com)
minutes before the gun goes off.
Choose fluids that you enjoy, so you
are more likely to drink.
 Anticipate the weather – heat,
humidity, wind, etc. Plan your race
nutrition & supplementation
accordingly.
 Manage your stress – just roll with
what comes your way.
Margarita Pork Tenderloin
Now that the race is over and you are
This is a favorite of mine, it is light & lean,
recovering from a great performance,
easy to prepare, and quick to cook. Pork
don’t let your healthy habits slip away.
Recall what your mother told you as a
child – “mind your P’s & Q’s”. This time,
your P’s & Q’s involve Portions & Quality.
Portions:
 Balance your energy equation. Think
of eating like a transaction – if you
‘overdraw’ today, ‘payback’ tomorrow
by reducing your daily intake, but
don’t skip meals.
 Don’t deprive yourself the fun stuff.
Just don’t over-indulge, share it with a
friend.
 Set boundaries to avoid over
consuming – don’t eat from the
container and sit-down for meals &
snacks.
 Stop eating when you are full – the
“Clean Your Plate Club” has
disbanded!
Quality:
 Make those calories count – get the
biggest bang for your buck by
consuming colorful fruits &
vegetables.
 Eat your vegetables - try something
new each week – golden beets
anyone?
 Lighten up – reduce total calories by
substituting lower calorie ingredients
for higher calorie ones.
 Think ‘outside of the bag’ – instead of
packaged snacks try fruits, vegetables,
and low-fat dairy foods.
During the off-season, follow the
Athlete’s Plate for Easy Training/Weight
Management found at:
www.SportWiseNutrition.com
tenderloin is a very lean, quality protein food
that rounds The Athlete’s Plate with grilled
farmer’s market vegetables. You'll need an
hour for the tenderloin to marinate, but just
15 minutes to grill to perfection.
Ingredients:
 3 garlic cloves, minced
 1 green onion, minced
 1/2 jalapeno pepper, minced
 3 tablespoons chopped fresh cilantro
 2 tablespoons fresh lime juice
 1 1/2 tablespoons tequila
 1 tablespoon fresh orange juice
 1 teaspoon salt
 1 teaspoon ground cumin
 1/2 teaspoon chili powder
 2 (1-pound) pork tenderloins
Preparation:
1. Combine marinate ingredients (all except
tenderloin) in a large re-sealable plastic
freezer bag.
2. Cut pork diagonally into 1-inch-thick slices,
and add to tequila mixture. Seal and chill 1
hour, turning occasionally.
3. Remove pork from marinade, discarding
marinade.
4. Grill, covered with grill lid, over high heat
(400° to 500°) 3 to 4 minutes on each side
or until done.
5. Making additional marinade for basting or
adding as a sauce
Recipe adapted from Southern Living Magazine.
http://www.southernliving.com/food/