Stay fuelled to the finish with this carb-loaded meal plan
Boring pre-race carb-loading is a thing of the past with this tiger prawn pad Thai
Apart from the elation of crossing the finishing line, what’s the best thing about endurance events? That’s right – bingeing on carbs before race day to top up your glycogen stores. The meal plan below provides the 4-5g of carbs per kilo of bodyweight required for optimum glycogen storage – based on an 80kg man – with roughly 70% of the total calories coming from carbs.
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Tiger prawn pad Thai INGREDIENTS (serves 2) 250g udon noodles, cooked / 10 small broccoli florets / Handful of green beans / 2tsp rapeseed oil / 3 garlic cloves, chopped / 2 red chillies, deseeded and chopped / 2 shallots, chopped / 20 large tiger prawns, de-shelled / 2 egg whites / 1tbsp sesame oil / 3tbsp fish sauce / 1tbsp soy sauce / 1tbsp rice wine vinegar / 1tbsp agave syrup / 3 spring onions, chopped / 2tbsp chopped peanuts / Handful of fresh coriander / 1tbsp lime juice
Blanch the broccoli and green beans in boiling water for one to two minutes. Drain, plunge into cold water and set aside. Heat a wok and add 1tsp rapeseed oil, garlic, chilli and shallots. Cook over a medium heat for one minute. Add the prawns and cook for a further two minutes until pinkish. Remove and set aside. Add the remaining rapeseed oil and the egg whites. Cook gently, breaking them up, then put aside. To the empty pan, add the sesame oil, fish sauce, soy sauce, vinegar and agave syrup and cook for two minutes. Turn up the heat and add the prawns, egg, spring onions, blanched veg and noodles. Serve garnished with nuts, coriander and lime juice.
Rice cakes with almond butter and popcorn contain filling fibre and heart-healthy monounsaturated fat.
provides chromium, which regulates blood sugar levels
provide vitamin B12, which enhances energy
provides quercetin, which soothes muscles