One rule applies to your fueling strategy for all race distances, and that is to practice during training. You’ll gain the experience to fine-tune your eating routine, then replicate what works best for you. To meet the demands of a marathon, I increase my intake of carbohydrates a couple of days before race day to include starchy roots, tubers, and rice, while maintaining a moderate amount of protein and fat. Below are three of my favorite pre-race marathon recipes that keep me light on my feet as I cross the finish line and speed up post-race recovery. They are gluten, diary, and soy free, and packed with flavor and nutrients. Enjoy and have a great race!
Cilantro Lime & Ginger Seared Tuna
Take me to the Tropics! I love the flavor profile of coconut, cilantro and ginger. Combine them with fresh tuna steaks and this recipe contains some of the most powerful foods to fight inflammation caused by marathon running.
Ingredients
Yield: 3 servings
1 lb. wild-caught tuna steak filets
3 T. virgin coconut oil
2 T. coconut aminos
1 T. fresh lime juice
1 T. organic raw honey
½ c. fresh cilantro, chopped
1 T. fresh ginger, chopped
1 t. fresh garlic, chopped
½ t. sea salt
¼ t. black pepper
¼ jalapeno, chopped (optional)
sliced avocado (garnish)
Instructions
- Wash and pat dry tuna filets.
- Combine 2 T. coconut oil and rest of ingredients up to the garnish in a bowl and mix. Pour over tuna filet and marinate until tuna reaches room temperature. Tip: searing tuna at room temperature helps cook the tuna evenly.
- Add 1 T. coconut oil to skillet and heat on med-high heat. When oil is sizzling hot add tuna fillet to skillet, pouring leftover marinade over top. Sear tuna for 2 minutes. Flip and sear for another 2 minutes or until the desired level of doneness is reached. I prefer a warm pink center.
- Remove from skillet and serve with sliced avocado, a steamed vegetable and white rice.
“Pasta” Primavera with Pan-Seared Chicken Breast
A lighter take on traditional Pasta Primavera, this recipe replaces pasta with spaghetti squash. Spaghetti squash provides the carbohydrates I need without feeling lethargic and heavy race morning. Additionally, squash contains antioxidants you won’t get from pasta which reduce oxidative stress caused by intense running.
Ingredients
Yield: 3 servings
1 large spaghetti squash
1 lb. pasture-raised chicken breasts
2 T. + 1 t. extra virgin olive oil
1 – 16 oz. can petite diced tomatoes
1 c. ea. zucchini, red pepper, and mushrooms, chopped
¼ c. fresh basil, chopped
1 t. oregano
1 t. fresh garlic, chopped
½ t. sea salt
¼ t. black pepper
¼ t. red pepper flakes (optional)
Instructions
- Cut spaghetti squash in half and remove seeds. Brush insides with 1 t. olive oil, sprinkle with salt and pepper, and place cut-side down in a microwave-safe glass container. Add an inch of water to steam. Cook for 8-12 minutes or until slightly tender. Let stand until cool to handle and scrape out spaghetti squash strands using a fork. Set aside and keep warm.
- Meanwhile, wash and pat dry chicken breasts. Heat 1 T. olive oil in a skillet over medium-high. Season chicken breasts with salt and pepper. Once oil is hot, turn heat down to medium and add chicken to pan. Cook 8-12 minutes flipping occasionally to brown evenly. Remove from skillet when meat is no longer pink and keep warm.
- Next add chopped vegetables, garlic, and 1 T. olive oil to skillet and sauté until cooked to your desired level of tenderness. Add tomatoes, basil, oregano and shimmer to reduce slightly, about 5 minutes.
- Plate spaghetti squash strands followed by chicken and top with tomato vegetable medley.
Pork Sausage Mini Muffins
I prefer pork as a pre-race alternative to red meat, but both provide the necessary B vitamins to metabolize carbohydrates and fat and provide energy for a long run. Add spices like fennel to ward of gastric distress and turmeric to reduce post-race soreness.
Ingredients
Yield: 3 servings
1 lb. pasture-raised ground pork
2 T. warm water
½ t. cream of tartar
¼ t. baking soda
2 t. dried parsley
1 t. fennel seeds
1 t. granulated onion
1 t. marjoram
1 t. paprika
½ t. ground mustard
½ t. sage
¼ t. granulated garlic
¼ t. turmeric
½ t. sea salt
¼ t. black pepper
extra virgin olive oil
Instructions
- Preheat oven 400F.
- In a small bowl, mix baking soda and cream of tartar in water. Meanwhile, place meat and all other spices in a large mixing bowl. Add the baking soda/water combination to the meat mixture and combine until thoroughly blended.
- Grease muffin pan with olive oil. Evenly distribute meat mixture into each muffin cup and bake for 20-25 minutes until brown and sizzling.
- Serve pork sausage muffins with a steamed vegetable and baked sweet potato.
