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Infolettre de la Fin de semaine des courses Tamarack d'Ottawa
Current Issue: February 2013

Health and Nutrition

February 2013

Recommended Reading – FuelSmart for Race Day by Kate Percy

For many of us, the words “carbo-loading” probably conjure up images of mountainous piles of pasta. Kate Percy, the author of the e-book FuelSmart for Race Day wants to change that.

Percy writes in her introduction, “Endless bowls of creamy pasta and starchy carbohydrates will most likely leave you feeling heavy, bloated and uncomfortable. The last thing you want after all that hard training is to be standing on the start line feeling nailed to the floor.”

To make sure that doesn’t happen, Percy details a 3-day pre-race nutritional program that promises to get you to the starting line with your muscles “super fueled” for your best performance—and having eaten lots of tasty food in the process.

Percy’s e-book starts with an outline of nutritional principles for carbo-loading (including a handy table of suggested carbohydrate intake by weight), follows it with a three-day pre race menu planner to help you get all those good “nutrient dense” carbs, and then finishes with all the details for how to make such recipes as Roasted Butternut Squash Risotto (104g of carbs) or Chickpea, Sweet Potato and Spinach Soup (38g of carbs). There is even a recipe for how to make your own sports drink.

If it seems a little early to be thinking about carbo-loading, well, think of all the time you have to perfect those recipes!

You can buy FuelSmart for Race Day on Amazon or find out more about Percy on her website www.gofasterfood.com. Oh, and we’ve included her recipe for a Chocolate Banana Recovery Shake in our nutrition section. Bon appetit!

February 2013

Eating for Peak Health and Performance: Questions Please!

When searching for health and nutrition info specific to distance running, it can be hard to know where to look or what to make of it all. That’s where sport dietician and exercise physiologist Beth Mansfield comes in.

This month, Beth is taking your questions about how to eat for peak performance. From carbo-loading to efficient post-race recovery, Beth has you covered. Think of it as a Dear Abby for distance runners.

To send Beth a question, just email us at [email protected] and then look for answers in upcoming issues of the Pulse. We look forward to hearing from you!

Beth Mansfield is a sport dietitian and exercise physiologist with Peak Performance in Ottawa.

February 2013

Eat and Run: Chocolate Banana Recovery Shake

You need food to fuel your body – to help you push further, to run faster, to perform at the highest possible level. But food should be more than just fuel. It should also be a pleasure to prepare and eat. Each month, we share a simple, nutritious recipe to help stoke your energy for the race, or help replenish energy spent during long training miles.

We all need a little help with recovery after the myriad stresses and indulgences of the holidays – not to mention those first grueling runs of the New Year. This particular form of recovery features the ever-tasty combo of chocolate and banana and takes scant minutes to prepare. It also delivers a magic 4:1 carb:protein ratio designed to re-energize spent muscles and replenish depleted glycogen levels. Exactly what your body needs as it adjusts to the rigors of a brand new training regime.

Ingredients (Makes 1 Large Glass)

  • 1 banana
  • 1 egg white
  • 1 tsp honey
  • 200ml skimmed milk
  • 2 ice cubes or a tbsp crushed ice
  • 3 tsp high-quality hot chocolate (drinking chocolate)


  1. Separate the yolk from the egg white and pour the egg white into the blender. Roughly chop a banana and add to the blender.
  2. Add the ice, milk and drinking chocolate.
  3. Blend at full speed until smooth.
  4. Pour into a chilled glass and drink.

This month’s recipe is from GoFasterFood.

Run Ottawa Club