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Paul Welch
Works at University of Georgia
Attended Lamar University
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Paul Welch

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The Build-Your-Own-Pre-Race-Meal Formula

To help put this all together and eliminate the guessing that goes into finding the right foods, I’ve created a mix-and-match cheat sheet featuring some of my favorite pre-race foods. It’s designed to help you create your perfect meal. Just pick one from each of the categories below and combine.

Nutrition facts are pulled from the USDA National Nutrition Database for Standard Reference and may not match exactly with a particular brand or product, but these numbers will give you a good idea on where to start.

1. Carb Base
Whole wheat bread (1 slice): 81 calories, 1g fat, 14g carbs, 4g protein, 2g fiber, 146mg sodium
White bread (1 slice): 77 calories, 1g fat, 14g carbs, 3g protein, 1g fiber, 142mg sodium
Plain bagel (1 medium): 277 calories, 1g fat, 55g carbs, 11g protein, 2g fiber, 443mg sodium
Oatmeal (1 packet plain instant): 150 calories, 2.5g fat, 27g carbs, 7g protein, 4g fiber, 2mg sodium
Sweet potato (1 medium baked): 103 calories, 0g fat, 24g carbs, 2g protein, 4g fiber, 41mg sodium
Coconut water (1 cup): 46 calories, 0.5g fat, 9g carbs, 2g protein, 3g fiber, 252mg sodium
2. Protein Topper
Almond butter (2 tablespoons): 196 calories, 18g fat, 6g carbs, 7g protein, 3g fiber, 73mg sodium
Peanut butter (2 tablespoons): 191 calories, 16.57g fat, 7g carbs, 7g protein, 2g fiber, 136mg sodium
Hummus (2 tablespoons): 50 calories, 3g fat, 4g carbs, 2g protein, 2g fiber, 114mg sodium
Bacon (1 slice pork): 54 calories, 4g fat, 0g carbs, 4g protein, 0g fiber, 194mg sodium
3. High-Glycogen Fruit
Medjool date (1): 66 calories, 0g fat, 18g carbs, 0g protein, 2g fiber, 0mg sodium
Banana (1 medium): 105 calories, 0g fat, 27g carbs, 1g protein, 3g fiber, 1mg sodium
Raisins (1 ounce): 85 calories, 0g fat, 22g carbs, 1g protein, 1g fiber, 3mg sodium
Apple (1 medium): 95 calories, 0g fat, 25g carbs, 0g protein, 4g fiber, 2mg sodium
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Something to always keep in mind: PT gets you back to running quicker; so choose it over cardio if you have to choose. Stay on top of nutrition, sleep, and GSM when healthy to stay healthy!
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Briny, faintly spicy pickled shrimp are a staple of Southern cuisine. In this Georgia-inspired version from from Hugh Acheson's A New Turn in the South (Clarkson Potter, 2011), frozen raw shrimp are a fine substitute for fresh.
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Check out my 2014 Strava Story #stravastory
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Beyond that, an easy way to get air to the center and avoid turning the pile is to insert a couple of two inch PVC pipes into the center of the pile like chimneys. Use a drill to put holes in the sides of the pipes before you insert them. The pile will still need to be turned occasionally to get the manure on the outside into the center so the heat from the composting process can kill parasites and seeds. Another advantage to the pipes is they can be used to prop up the tarp a bit and allow air to circulate across the top of the pile.
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elite endurance athletes, as I discovered, generally practice what I call “agnostic healthy eating.” With rare exceptions, they do not follow diets with names. Instead they eat like normal people, without rigid restrictions. But the pros do eat very carefully, packing their meals and snacks with high-quality foods that are proven to prevent long-term weight gain (specifically vegetables, fruits, nuts and seeds, lean meats and fish, whole grains, and dairy) and limiting their consumption of low-quality foods that are known to promote weight gain (specifically refined grains, fatty meats, sweets and fried foods).
Read more at http://triathlete-europe.competitor.com/2013/07/02/racing-weight-how-the-pros-stay-lean#V3OKSJtH7ZZekBUi.99
Take cues from the world’s best triathletes in achieving your own optimal racing weight.
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In his circles
13 people
Have him in circles
12 people
Dave Powell's profile photo
Kevin Hamman's profile photo
Kimberly Ann Jimenez's profile photo
Judy Welch's profile photo
Chris Welch's profile photo
Sally Powell's profile photo
Nathan Freeman's profile photo
Sheryl Welch's profile photo
Rob Anderson's profile photo
Education
  • Lamar University
    1994
Work
Employment
  • University of Georgia
    2001 - present
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Gender
Male
Interesting local sourced food. Went to brunch. Had a curtado, bacon which smokey-ly wonderful, and grits & greens. Service friendly and attentive. Nice outdoor space if you have children.
Public - 6 months ago
reviewed 6 months ago
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