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.
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