Before you head out for a workout or race, be sure you've got some gas in the tank! Follow these guidelines for peak performance.

Pre-Run/Race Tips
  1. Timing

    If you will be running for over an hour, or you're not leaving the house for over an hour, have a slightly larger pre-run meal, and include some protein. You might try a bagel with peanut butter, whole wheat toast with 1-2 eggs, or an energy bar.

  2. Hydration

    An hour or two before your run, try to drink 8-16oz of water or sports drink, and another 4-8oz as you walk out the door. You may choose water or sports drink depending on your preference, the length of your impending run, and your total calorie needs. Even coffee and tea count toward this pre-run (and total daily) hydration. While you're working out, you'll need an additional 24oz of fluid per hour of exercise.

  3. Pre-Run Meal or Snack

    Your pre-run nosh should always include fluids and carbs. For a short run, or when pre-fueling for a race, choose either sports drink or a small serving of easily digested carbs such as graham crackers, pretzels, and bananas. Sip some water if you're eating solid food.

Pre-Run/Race RECIPES

Banana Berry Cornbread

12 servings; 1 serving = 1 slice


1/2 cup all-purpose flour
3/4 cup whole wheat flour
3/4 cup corn meal
1/4 cup flaxseed meal
1 tsp baking powder
1/2 tsp salt
1/2 tsp baking soda
1/2 tsp cinnamon
1 1/2 cups mashed ripe banana (about 3 medium bananas)
1 cup pomegranate seeds (about 1 pomegranate)
1 cup blueberries
1 cup raspberries
1/2 cup granulated sugar
1 tsp vanilla extract
1/2 cup plain low-fat yogurt
1/4 cup canola oil
Cooking spray

Nutrition Info

Per Serving: 217 calories, 6g total fat, 0.6g saturated fat, 0mg cholesterol, 194mg sodium, 38g total carbohydrates, 5g dietary fiber, 16g sugar, 4g protein, 38mg calcium, 233mg potassium


Preheat oven to 325°.
In a large bowl, combine flours, flaxseed meal, baking powder, salt, baking soda, and cinnamon.
In another large bowl, combine mashed bananas, pomegranate seeds, blueberries, raspberries, sugar, extract, yogurt, and oil. Stir until moist.
Combine the banana mixture with the flour mixture, taking care not to overmix.
Coat a 9 x 5-inch loaf pan with cooking spray. Spoon batter into pan. Bake for one hour, or until a toothpick inserted in the center comes out clean.
Remove from oven and cool in pan for 10 minutes, then remove from pan and continue to cool on wire rack.
Quick tip: To remove pomegranate seeds from fruit, cut both the bottom and top off the fruit and then slice it into sections. Place the sections in a bowl of water and use your fingers to roll the seeds into the water. Strain the water through a strainer and you'll be left with the seeds.

Anytime Smoothie

This deceptively delicious green smoothie actually contains 4 servings of fruit, 1 serving of veggies, and 1 serving of dairy. It's a real nutritional powerhouse!


1/2 cup low-fat vanilla soy milk (or low-fat milk)
6 oz low-fat plain Greek yogurt
1 ripe banana, frozen and cut into small pieces
2 cups fresh spinach, washed
1/2 cup blueberries
2 tbsp wheat germ


Nutrition Info

Per Serving: 395 calories, 7.6g total fat, 2.7g saturated fat, 10mg cholesterol, 166mg sodium, 58g total carbohydrate, 8.8g  dietary fiber, 33.7g sugar, 27.6g protein, 426mg calcium, 10989mg potassium


Combine soy milk and yogurt in blender. Add frozen banana pieces, spinach, blueberries, and wheat germ; blend on high until ingredients are thoroughly mixed together. For a thinner smoothie, add a little water.

Middle-Eastern Couscous

Makes about 8 small servings, Serving size = about ½ cup


1 onion, chopped
4 cups vegetable or chicken stock
2 cups couscous
1 apple, chopped
1 pear, chopped
1-2 tsp cinnamon
¾ cup walnuts
2 Tbsp maple syrup
2 Tbsp olive oil


Nutrition Info

Per Serving: 257 calories, 12g total fat, 1g saturated fat, 0mg cholesterol, 268 mg sodium, 33g total carbohydrate, 2.3g dietary fiber, 9g sugar, 5g protein, 29mg calcium, 102mg potassium


Heat olive oil in large pot over medium heat; add onion and cook until golden.

Add stock and bring to a boil, then add couscous and simmer for 10-12 minutes until liquid is absorbed.

Transfer couscous to medium bowl and add chopped fruits, nuts, syrup, and cinnamon.

Fluff with fork and serve.