The Best Pre-Race Nutrition

Smoothie Pina Colada Smoothie

• 1 cup rice milk or regular milk (not almond or soy, they are low in carbs)
• 2 Bananas (I prefer to peel and freeze in advance, for a creamier smoothie)
• 1/2 cup 100% pineapple juice
• 2 Medjool Dates (the large dates!)
• 1 tbsp. Chia Seed (great source of Omega 3 essential fats as well)
• 3/4 scoop of whey (or hemp) protein powder that is on a NSF list or other approved list for athletes

Nutrition Info

• Calories: 621
• Carbohydrates: 137 grams
• Protein: 21 grams
• Fat: 7 grams

I find that for those who struggle with volume, adding frozen berries really “bulks” up the smoothie sometimes to double the “volume” even if the nutrition info is similar. So if you want one full large glass only, this will do the trick. If you want more bulk, sub some banana for frozen berries and it will expand the volume.

Cereal with Berries and Rice Milk

• 2 servings of Alpen Muesli (90g)
• 1.5 cup of rice or regular milk
• 1/2 cup fresh strawberries or other berry
• 1/2 banana

Nutrition Info

• Calories: 542
• Carbohydrates: 110 grams
• Protein: 13 grams
• Fat: 8 grams

Roasted Potatoes and Eggs

• 3 cups of cubed roasted potatoes or just baked potato
• 2 boiled or poached eggs
• 2 tbsp. ketchup (feel free to add more!)
• 1 cup of 100% pineapple juice

Nutrition Info

• Calories: 664
• Carbohydrates: 116 grams
• Protein: 22 grams
• Fat: 10 grams

Summary

Try each meal and see how you feel. One may be a new pre-race meal for you. I’m a big believer that, as athletes, we need to have a plan for as much as we can leading into an event or training. The more tools you have in your belt, the more confident you will line up. There are so many things you can’t control in bike racing and triathlons, you may as well take control over things that you can. Proper nutrition is something you can control to give yourself the best chances of performance success this season!