During a homestay with Sue Hutter at Ironman Coeur d’Alene last year, Australian pro triathlete Kate Major was treated to this banana bread, now one of Kate’s favorites. She says it’s “a simple recipe that anyone can make” and that it’s “oh so good.” You can leave the chocolate chips out if you like, or
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Pro Recipe: Kate Major’s…
Often it’s not the grueling distances of long-course triathlon that leave athletes flailing; it’s the lack of proper fueling along the way. But one person’s perfect nutrition plan might be another’s gastrointestinal nightmare. We polled a number of pros to learn their before-, during- and after-race eating and drinking habits. You may be surprised to learn the varied tactics, tastes and tolerances of some of our sport’s superstars. RELATED: Train Like A Pro The Day Before “I’ve heard stories of folks going out for KFC or other greasy meals the day before a race, but to me this can only be a recipe for disaster—an ‘Original Recipe’ for disaster, that is! That said, I have been known to scarf down a hefty portion of pizza two nights before the race, especially if I’m closing out a large block of training and my body might be deficient in calories. The day before, I tend to eat exactly what I eat on a day-to-day basis. My main goal is to eat an early dinner, which tends to consist of basic rice pasta with marinara sauce. I get around 1000 calories at 5 p.m., then later I’ll eat a snack of cookies or M&M’s so I don’t wake up hungry in the middle of the night.” Michael Lovato “I eat eggs with veggies for breakfast, fruit for a snack, a sandwich and salad for lunch and egg veggie surprise again for dinner. I guess I like eggs.” Mary Beth Ellis “For dinner I usually make a buffet of chicken, broccoli, salad, rice, bread and pizza because I never know what I will feel like eating depending on my nerves.” Chris Lieto “I eat my usual breakfast, a bagel with half peanut butter and half cream cheese, a sandwich of sorts for lunch, and something like white rice, sweet potato and a bit of protein for dinner. It’s usually two days before the race that I really chow down. I used to go by the mantra ‘A hungry fox hunts best,’ but I’m not sure that works for an Ironman—it’s too bloody long.” Julie Dibens “I like a big breakfast: three to four eggs, avocado, salsa, toast, coffee, potatoes and sometimes a nice pastry. Lots of snacking throughout the day: yogurt, granola, peanut butter and jelly, trail mix, peanut butter-filled pretzels. I like a big lunch as well: a turkey sandwich on wheat with Swiss, avocado and lots of veggies, a piece of fruit, chips and a chocolate chip cookie. I like a smaller dinner: grilled chicken breast, sweet potato with cottage cheese, grilled veggies, quinoa and some nice dark chocolate for dessert.” Linsey Corbin “I limit fiber 48 hours before a race. This helps keep the weight down and limits the toilet stops on the run. I eat a lot of rice-based foods and potatoes. I’ve been known to eat a pint of Ben & Jerry’s the night before, too!” Joe Gambles “Breakfast and lunch can vary, but dinner is always the same: yams, potatoes, carrots and rutabaga all mashed together, steamed spinach and fish (mahi mahi or trout) with added salt. I drink First Endurance Ultragen, EFS electrolyte drink and lots of water to stay hydrated.” Heather Wurtele “I start off with a bigger than normal breakfast (Denny’s!) and taper throughout the day. At my last race I had a First Endurance Cappuccino Ultragen shake mixed with almonds and two bananas for dinner.” Amanda Lovato “I eat a normal breakfast of toast and eggs, a sandwich and salad for lunch, Muscle Milk, and ham and pineapple pizza for dinner with water and Greek salad. I usually have a cookie or ice cream sandwich for dessert.” Matty Reed “I like this day. I have a good-sized breakfast: double toast with tahini and banana, coffee and then a mid-morning scone or muffin. Lunch is pasta with ketchup—it sounds disgusting but it is so good! Dinner is pizza—it has fat for fuel and carbs for my muscles.” Joanna Lawn
The various guises of meat provide essential amino acids necessary for muscle recovery, iron to energize working muscles and zinc to boost immune defense during intense training. But not all meats are created equal—here’s how to select the best products for your body (and the planet). Beef Choose: Grass-fed beef According to a 2010 study, grass-fed beef is a worthwhile splurge. Compared to their soy- and corn-stuffed brethren, grass-fed meat has higher levels of omega-3 fats, a beneficial fat called conjugated-linoleic acid (CLA), vitamins A and E as well as antioxidants such as glutathione. It also contains less saturated fats. Smart buy: Look for the label “100 percent grass-fed and finished.” Or better yet, the green American Grassfed logo, which guarantees no antibiotics or hormones. Cuts that say “loin” (as in sirloin) and “round” (such as eye round roast) are the leanest. Budget tip: Cuts on the bone are cheaper than options like tenderloin because processors charge extra for deboning.
The sports nutrition market is filled with bars designed for energy and recovery, but what if you just want a snack? Enter these four bars—all less than 200 calories—designed to be eaten in between workouts, at your desk or anytime your taste buds need a little pick-me-up. ProBar Halo $1.59 ProBar recently released its line of Halo bars, all dessert-y flavors, such as rocky road and nutty marshmallow, and all 150–160 calories. Triathlete editors sampled the honey graham flavor, and we tasted more honey than graham. Yet the bars are great for you: They’re certified organic, vegan and have a healthy dose of omega-3 and omega-6 fatty acids. Theprobar.com
Private chef Doug Ruddle of Memphis, Tenn., shares a simple, versatile side dish perfect for winter. Orzo and Wild Rice with Dried Fruit Chef Ruddle says this dish goes well with fish, pork, chicken or beef, and can be served cold or warm, making it extremely versatile. He says you can also substitute your favorite dried fruits instead of the cherries or currants. Plus, it couldn’t be simpler to make. Ingredients 2 cups orzo pasta 1 cup wild rice 1 red bell pepper, diced small 1 yellow bell pepper, diced small 10 oz slivered almonds, toasted 8 oz currants 8 oz dried cherries, roughly chopped 3 T balsamic vinegar 1 T olive oil ¼ cup brown sugar Salt and pepper to taste Directions Cook orzo and wild rice according to package directions. To toast almonds, bake on cookie sheet at 350 degrees for approximately 8 minutes or until a light golden brown. Drain orzo and toss with olive oil. Add the remaining ingredients and mix. The recipe is best if left to marinate for a couple of hours. Meet the Chef Six years ago, Doug Ruddle left behind a 25-year career at FedEx to pursue his love of cooking. He attended the Memphis Culinary Academy and now owns Chef’s Palette, a catering and personal chef company. He teaches cooking classes at health clubs and gourmet kitchen stores like Williams-Sonoma. In addition to his cooking, Ruddle is also the vice president of operations for Start 2 Finish Event Management, which puts on races such as the Memphis in May Triathlon, and he coaches high-school girls’ cross-country and track and field teams. It’s his coaching that helps him train for triathlon. “It all fits together really well,” he says. “I run with my cross-country team, so that helps me manage my time better.” Ruddle has raced everything from sprint races to the half-iron distance, although he says the Olympic distance suits him best. He started racing in the mid-’90s in an attempt to lose weight, and ended up as a USA Triathlon All-American in 1994 and 1995. His favorite race was the Age Group World Championship in Honolulu, Hawaii. Despite living in landlocked Memphis, Tenn., his favorite cuisine to cook is seafood. “I love everything about the ocean, so I love to cook seafood dishes,” he says (he prefers grilling or sautéing). To get the freshest fish, though, “I’ll order it online and have it shipped overnight.”
Photo: Jon Davis Staying hydrated is the greatest concern for an endurance athlete looking to optimize performance, so it’s important to find a drink that works for you. Here are my recommendations for different fueling needs. Heavy/salty sweater? Do your workout clothes end up crusted with salt? All sports drinks contain some sodium and electrolytes, but think about supplementing with a little extra (note: adding too much makes the drink unpalatably salty). Also experiment with salt supplements and/or include salty foods as part of a pre-race or mid-race fuel. Try: Clif Shot Electrolyte or E Load endurance drink for their higher-than-average sodium plus other electrolytes; Nathan Catalyst or Nuun (when fuel needs are low but electrolyte needs high).
