Eat 1 to 24 hours before a long endurance workout lasting more than 3 hours.
Quality fats give our bodies energy. Coconut oil and omega-3 fatty acids fount in nuts and seeds fuel out bodies from the inside out and keep our minds sharp for the demands of day-to-day life. Coconut oil contains a medium chain triglyceride that is easily digested prior to exercise (similar to a carbohydrate), but sustains energy well, due it being a fatty acid.
Because muscle glycogen will not be depleted overnight, the main goal in fueling the day before, or hours before a race or endurance-based workout is to top up liver glycogen. Neither protein nor fat can achieve this goal, so the focus for this time period should be on quality, easy to digest carbohydrates. Fibrous vegetables, and fruits, while carbohydrate-based, will not play a significant role in topping up liver glycogen, so even though they are significant nutrients in the base of the Thrive pyramid, they play a more minimal role at this time. Instead shift the emphasis for your pre-race meals (up to 24 hours in advance) to carbohydrate-based energy from starches, garnishing the meal with fruits and vegetables, for their micronutrient benefits (antioxidants, vitamins and minerals).
(continued on the next page...)2 thriveforward.com
in advance) to carbohydrate-based energy from starches, garnishing the meal
with fruits and vegetables, for their micronutrient benefits (antioxidants, vitamins
1 Pre-heat oven to 350°F.
2 Bring a pot of water to boil, add the butternut squash cubes and cook for 5 minutes. Drain and set aside to cool slightly.
3 Meanwhile, combine ¾ Tbsp of coconut oil with the cumin, chives and ¼ tsp of salt. Toss immediately with the butternut squash. Place the mixture in an oven safe dish.
4 In a bowl, combine the pecan, pistachios, red chili flakes, ½ tsp of salt and the remaining 1/4 Tbsp of coconut oil. Sprinkle the mixture over the butternut squash.
5 Bake for 25 minutes.
6 Serve hot if possible, and aim to consume 1 – 2 hours before workout.
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|Serving Size: 1 Serving (249g)|
|Recipe Makes: 1 Serving|
|Calories from Fat: 226 (66%)|
|Amt Per Serving||% DV|
|Total Fat 25.2g||34 %|
|Saturated Fat 13g||65 %|
|Monounsaturated Fat 7g|
|Polyunsanturated Fat 3.7g|
|Cholesterol 0mg||0 %|
|Sodium 9.6mg||0 %|
|Potassium 932.6mg||25 %|
|Total Carbohydrate 29.9g||9 %|
|Dietary Fiber 6.5g||26 %|
|Sugars, other 23.4g|
|Protein 5.9g||8 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 341
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