Question:

What’s the best pre-race meal for gluten-free, dairy-free, sugar conscious athletes? Also, what’s the best endurance food (on the bike) for same athlete?

Kelli’s Answer:

Hi Shelly, thanks so much for your question!  Here’s some good pre-training, during training, and recovery foods (all gluten-free, dairy-free, and utilizing different sugars appropriately) – pick what you like!  Then, use what works best for you as pre-race – you never want to do anything new on race day…

Pre-training (These are great ~30 minutes out assuming you’ve been eating normally earlier in the day.  If training is first thing in the morning, these can be consumed 15-30 minutes out.  If it’s first thing and long or intense, you can combine 2-3 of these choices and eat 30-60 minutes out.):

1. 4 oz. juice mixed w/ 4-8 ounces water + ½ med small banana (95 calories, 25 gm carbs, 2 gm fiber, 0 gm protein)
2. 6 oz. juice mixed with 4 oz. water (90 calories, 22 gm carbs, 0 gm fiber, 0 gm protein)
3. 1 slice gluten-free toast (2 grams fiber or less) +1 tablespoons honey + 8 ounces water (130 calories, 30 gm carbs, 1 gm fiber, 3 gm protein)
4. ½ LARA bar + 1 Tbsp honey (140-150 calories, 25 gm carbs, 4 gm protein)
5. 1  Clif C bar + 8 ounces water (130 calories, 23 gm carbs, 4 gm fiber, 3 gm protein) (can look at label of other types of Clif bar as normal ones have oats…depends on how sensitive you are to gluten)
6. Smoothie made of 2 oz.  yogurt (soy or coconut is fine), ½ small banana, ½ cup frozen berries, ice + water needed for desired consistency (130 calories, 28 gm carbs, 3 gm fiber, 2 gm protein)
7. ½ organic gluten-free fruit bar or 2 organic fig cookies +  8 oz. water (100-120 calories, 20-30 gm carbs, 1 gm fiber,  1 gm protein)

During Training (per hour):

16-24 oz. sports drink or Kelli’s homebrew + (choose 1)

1. 1 packet Hammer sports gel, Powerbar Gel, GU Energy Gel or other gels w/ >=25 gm carbs
2. 1/2 Clif Bar (look at label – some Clif bars are completely gluten/dairy free)
3. 1 packet Sports Beans
4. 1 Honey Stinger honey or 5 Honey Stinger Energy Chews (typically contain some whey protein and milk fat, but no casein)
5. 2 organic gluten-free Fig Newtons
6. 1/4 cup raisins