Though I’ve been out of a routine the last couple of months, I usually run pretty regularly.  In fact, I am planning to run in a half marathon this Saturday in a place called Monte Cristo.  The last time I was there, I ran into a moose and her baby.

While the thought of seeing wildlife again excites me, I’m not at all excited about running in this event.  This is probably because when you don’t train consistently, your body doesn’t appreciate the strain.

The friends I run with our often curious about my eating habits. . .how I get enough energy before the event and how I recovered afterwards.

What I’ve found, is that eating a good balance of starchy vegetables like sweet potatoes, beets, and plantains, along with healthy proteins, fats, and plenty of fruits and vegetables over the long-term helps me perform better in the short term.

Pre-Race Eating Habits

In the days before an event I make sure to drink pumpkin and almond butter smoothies for breakfast.  They are delicious and have a good mix of starch and fat.  Generally, though, I try to eat pretty normally… basically eating what I would eat anyway.

Breakfast, Day-of

On the morning of an event, it is my breakfast ritual to eat a banana covered in almond butter a couple of hours before the start time.  I also carry a mug of coffee with coconut milk and a hard-boiled egg to eat 45 minutes beforehand, typically while waiting at the starting point.

Snack Attack

Sugars are still needed for energy during the event. I stuff my pockets with dried fruit and crystallized ginger (occasionally Shot Bloks – neither of which are not strictly Paleo, but the sugars keep me going if I’m running for more than 2 hours).  Mangoes are my favorite dried fruit – I get the natural kind in the bulk health-food section at my local store.  Crystallized ginger is spicy, a great energizer and source of glucose; I pick up a small-batch variety at a local specialty shop, but Reed’s brand of ginger chews are a decent alternative- they use raw cane sugar instead of processed.

Along the way, most event organizers offer snacks.  Trail events seem to have the best selection, with salty chips, sometimes raw potatoes, and fresh fruit.  Most marathons, though, offer Gatorade or an equivalent, gels, and candy.  I tend to steer clear of these.

Hydration

Water is my drink of choice; only if support is low to minimal, do I bring my own water.  A cup every 2-3 miles seems to work for me.

I have never been a fan of electrolyte drinks – the aftertaste is horrible to me – as a means of balancing out sodium loss during sweating.  Going without them has not been a sacrifice, but it has required some advance preparation.  For example, I bring electrolyte tables that I can swallow with my water and have also started bringing a couple of salt tablets with me on longer trail runs after cramped toes had me hobbled on a peak and dependent on the kindness of strangers.  The salt tablets they shared with me uncurled my toes and got me back on the trail.  Now, I take one per hour when I have water available to me.

Recovery

Typically, I run events that are small enough that I can easily go back to my car after the event is over.  This allows me to take a small cooler or bag filled with recovery foods.  Some of my favorites are baked sweet potatoes, plantain chips, cooked white rice (technically a neutral grain, but helpful for recovery), and dried fruit or applesauce, which are full of simple sugars and starches for muscle recovery.  If I’m not able to get to my car, I try to go for whatever fresh fruit is offered by the event organizers.  And I won’t turn down a bowl of chili or bison stew.

Because I usually participate in these events with friends away from home, a post-event meal 3-4 hours afterwards is part of the fun.

Preparing your Snacks

When I’m in a hurry, I pick plantain chips up at the grocery store.  But, nothing beats homemade.  While making plantain chips, you can also make root vegetable chips out of sweet potatoes, carrots, and beets.

Running Recovery Plantain Chip Recipe

Preheat your oven to 400 degrees F.  Lightly grease a heavy baking sheet.

Peel 2 plantains.

Slice evenly into 1/8″ slices – either across for medallion shapes or diagonally for longer chips.  Be as consistent as you can with the thickness of they will cook at different rates.

Toss the plantain slices in a bowl with 2 Tbsp olive oil, 1/2 tsp salt, and optional 1/4 tsp chile powder and/or 1/4 tsp garlic powder.

Place the plantain slices evenly on the baking sheet and roast for ~15-20 minutes.

Cook until golden brown and crispy – check the oven as you get closer to the 15-minute mark so they don’t burn.  Don’t under cook – you want them to be crunchy, not soggy.

Allow the plantain chips to cool before storing them in a resealable plastic bag to eat after your run.