Race Fueling

How To Eat Like A Nutritionist

Five triathletes and registered dietitians shared a day’s worth of fueling and training.

Lauren Antonucci, R.D., C.S.S.D.

Weekend day:
6 a.m. Awakened by my 2-year-old daughter, who is ready to play!
6:15–7 a.m. Two large mugs of strong black tea with plenty of 2% milk
7:30 a.m. 1 whole egg (hard boiled and still warm), sliced cantaloupe and strawberries and homemade whole-wheat chocolate chip pancakes with my three kids and husband. Finish the tea, plus water.
9:30 a.m. Run: a total of 8 miles, with tempo work middle 4 miles.
10:40 a.m. Large cup of cold water while stretching.
10:55 a.m. Bowl of oatmeal with 1/2 cup low-fat cottage cheese, 2 heaping tablespoons Platinum Performance granules (a delicious-tasting ground flaxseed based granular product), blueberries, lots of water.
12:30 p.m. Lunch! Leftovers from last night, including grilled sweet potato, eggplant and zucchini all cooked with olive oil plus approximately 2 ounces honey chèvre on crackers, strawberries.
3 p.m. Large mug of tea with milk (today’s pick is green, mint). Handful of salted cashews, banana. Water.
5:30 p.m. Water and a handful of honey-wheat pretzels with my kids, the rest of my daughter’s half-eaten pear.
6:30 p.m. Dinner with the family: homemade fish tacos with tortilla, blackfish, my husband’s killer guacamole, homemade cabbage slaw, black beans, tomato. Water.
7:30 p.m. Scoop of real, mint-chocolate chip ice cream in a cone from our favorite local homemade ice cream shop. Yum!
9 p.m. Water

Jennifer Lentzke, R.D., C.S.S.D.

Breakfast (before training session #1):
Big bowl of the following: whole cooked oats with dried fruit, soy milk, plant-based protein powder (Vega), scoop of natural nut butter, ½ sliced banana, spoonful of ground flax, cinnamon, sea salt. Large cup of coffee.

Training session #1:
2:20 ride with sustained efforts at Ironman pace, half-Ironman Pace, Olympic-distance pace. During this ride I use the Vega electrolyte powder, Vega gels, and Vega Workout Energizer.

Training session #2:
1-hour run off the bike with the middle portion at Ironman pace.

Post-workout:
Large smoothie with fruit, greens, cooked sweet potato (my secret smoothie ingredient!), plant-based protein powder, sea salt, cinnamon, non-dairy milk, scoop of all-natural seed or nut butter, spoonful of ground chia seeds, ice.

Training session #3:
4,400-yard swim with a mix of pulling with the buoy and steady effort 100s.

Lunch:
Large bowl of greens, broccoli, fresh garlic, mixed salted nuts/seeds, nutritional yeast, green salsa, sea salt, garbanzo beans—all mixed together and heated up. Large glass of fresh squeezed juice. Medium banana with liberal amounts of natural peanut butter.

Dinner:
Large mixed salad with oil-based salad dressing. Liberal portion(s) of quinoa topped with lentils. Marinated sprouted tofu salad with ½ avocado, nutritional yeast and pineapple salsa. 2 Ezekiel sprouted grain tortillas spread with liberal amounts all-natural peanut butter. Large glass of fresh squeezed juice.

Snack:
Green or red apple. Large handful of salted mixed nuts/seeds.

Kim Mahoney, R.D., C.S.S.D.

Breakfast:
Key lime Greek yogurt with 6 ounces raspberries. 20 ounces of coffee.

Morning snack:
Banana

Lunch:
Soup with saltine crackers. Salad with chicken, lettuce, peppers, black beans, corn and dressing. Quinoa salad with feta, sunflower seeds, dried cranberries and green onions.

Afternoon snack:
Banana

Workout:
11-mile run

Post-workout snack:
Chocolate milk

Dinner:
Turkey sausage with yellow, orange and red peppers. Baked potato.

Evening snack:
Peanuts in shell

Jamie Marchio, R.D.

Pre-workout meal at 5:15 a.m.
16 ounces water upon waking up. ½ peanut butter sandwich on 100% whole-grain bread. ½ cup vanilla almond milk. 6-ounce cup of coffee with coconut cream and coconut sugar.

Workout at 6 a.m.
3,100-yard swim (mix of intervals and drill sets) followed by 30-minute run at controlled pace. One Hammer Gel between swim and run with 8 ounces water.
Consumed only water during workout, about 16 ounces.

Post-workout
8-ounce supplement (vanilla-flavored brown rice high-protein powder with vanilla rice milk).

Breakfast
10 ounces natural juice prepared from night before using juicer (e.g., kale, carrots, cucumber, beets, oranges, apples, and lemon). 1½ cups “super cereal,” including granola, blueberries, raspberries, bananas, walnuts and chia seeds.

Mid-morning
6 chewy granola nuggets (from Whole Foods).

Lunch
Ate at Vegan To Go in Gainesville, Fla.: Large Super Salad of quinoa with red and green peppers, cucumber, lemon juice, and parsley. Pumpkin soup. Large cookie.
Thai iced tea.

Afternoon snack
1 cup freeze-dried corn. Grande Starbucks Cool Mint Refresher.

Dinner
2 cups vegetable tofu, 1 cup white and fried rice (mix), 1 cup Rice Dream dairy dessert (rice milk “ice cream”).

Evening snack
10 ounces natural juice prepared from night before using juicer (e.g., kale or spinach, carrots, cucumber, beets, oranges, apples, and lemon).

Kim Mueller, R.D., C.S.S.D.

This one has changed a little due to welcoming a baby girl to my family 3 months ago. It’s now more of an “eat when I can” scenario, often one-handed while holding her. Here’s an example of what I did before Falmouth Road Race (7 miles).

Upon waking up (3 hours pre-race) 8 ounces pulp-free orange juice

2 hours pre-race 1 Pure Fit Nutrition bar plus 1 banana, 1 water bottle with 1 Nuun electrolyte tablet.

During race 1 Dixie cup water each aid station

Post-race 8 ounces low-fat chocolate milk, 8 ounces 100% cranberry juice, 1 ounce Sun-Maid raisins, 1 banana.

Lunch 2 slices sprouted grain bread spread with hummus and topped with turkey breast, cheddar, spinach, tomato and avocado. 1 sliced apple with organic peanut butter. Baby carrots. Water.

Snack ½ cup unsweetened almond milk blended with ½ cup plain nonfat Greek yogurt, blueberries, 2 tablespoons chia seeds, ¼ cup natural granola.

Dinner Tri-tip (about 3 ounces), mixed green salad, home-made potato salad. Sparkling water.

Dessert 1 brownie with nuts.