4oz soba noodles (1 bundle)
1 pkt miso soup (individual serving size)
1/2 cup frozen edamame
1/5 block tofu, diced into small cubes
2 cups water
Broccoli, kale, chickpeas (to taste, optional)
Heat your water in a small pot on the stove. Once the water boils, add the soba noodles and cook according to package directions. Typically, 5 minutes is plenty. Stir in your miso soup mix, tofu cubes and frozen edamame. For a lighter variety of this same recipe, use 2oz soba (1/2 bundle) and double the tofu.
Here's why this makes for an ideal pre-race meal: Soba noodles are rich in low-fiber (i.e. easy-digesting) carbohydrate (70g carb and 4g fiber per 4oz serving). They're also a great source of protein (10g per 4oz serving). Miso is comforting, delicious and aids in digestion and hydration pre-race. It's rich in iron, calcium, potassium, B vitamins and protein, it's rich in antioxidants to fight off the free radicals exercise produces. And while day to day it's important to keep sodium intake in check, a little extra sodium before extended exercise bouts can be beneficial, especially when the weather is warm!
What I love most about the recipe? It's perfect for the busy athlete: quick to throw together with only 4 ingredients and 5 minutes cooking time. Because pre-race is meant for resting and eating well, not for laboring over a gourmet meal in the kitchen!
Kristen Chang is Registered Dietitian Nutritionist (RDN), Certified Specialist in Sports Dietetics (CSSD) and triathlete residing in southwest Virginia with her husband and dogs. Follow along as she shares favorite fueling recipes, general wellness and sport nutrition tips and stories from her athletic endeavors.
Another year has flown by, which means it's time to sit back and reflect on the past season. It has been a season of challenge in many regards, and most definitely not the season I had hoped or planned for. Thinking back to my coaching meeting in January, coach Jim and I had discussed taking things to the next level and I set some pretty high goals for myself. That remained the plan through June, until I through a complete 180 by dropping Chattanooga and deciding to focus on my health. I can vividly remember that day, sitting next to the pool after a short workout when coach asked if Chattanooga was still in the cards. I don't remember whether or not I actually responded, but I do remember the emptiness and defeat I felt in that moment knowing in my heart that the answer was no. I consider myself a "fighter"... being Italian makes me stubborn to the core and I am very loyal to the commitments that I make. However, in that moment God was calling me to let go of my own personal plans and trust in Him instead. As humbling and difficult as it was to walk away from Ironman training this past season, I'm incredibly glad that I did.Hearty Miso Soup
My Motto for 2018
2017 End of Season Wrap Up
Training Updates: 3rd Quarter 2017
Asian-Inspired Fish & Veggie Platter (The Recipe Redux)
Peace is always beautiful
Tart Cherry & Orange Sports Drink
Crew Report: Tahoe Rim 100
Dark Chocolate Peanut Butter Ice Cream
Stress Buster Trail Mix
Proud Athlete Of
© 2017 Kristen Chang and RealFoodForFuel, LLC. All rights reserved.
Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Kristen Chang and RealFoodForFuel, LLC with appropriate and specific direction to the original content.
|Real Food For Fuel||
Real Food For Fuel Blog