Being approached about what I eat is usually a floodgate of information opening. So having the opportunity to lay down a small insight into on one of my favourite topic for the benefit other runners has me keen as mustard.
I won't be going on my usual rant of how much I love vegetables, rice and lentils. I will instead let you in on a little secret that has got me through the 2015 editions of UTMB and GOW100.
I was lucky enough to spend a summer with ultra running coach Robbie Britton this year, a gentleman better know for his running then his skills in the kitchen. But the one thing he taught me in the kitchen was how to make a small parcel of power for the trails.
Enter the world of real food running fuel. A concept which I don’t have time to cover in detail but a concept I encourage you to explore and include in your running, especially for the long distance events.
The Power Parcel is simple yet effective. Train with it and understand how it works for you and like all experiments of nutrition adapt it accordingly to your desires - but remember, real food running fuel so don’t go adding M&M’s or Skittles. They have their moment in the spotlight, during the long stuff. But you have to put in the miles and visit the pain cave before you get those kinds of treats.
Step by step here is how you make your own Power Parcel and then we can talk how to incorporate it in your race routine.
You need:
White Rice
Nut Butter
Jam (50% fruit or greater)
The ability to refrain from eating ingredients, during the process
Aluminium foil or reusable pouches
Over cook the rice- get it sticky and moist
Put down a layer in a deep tray
Employ ability to resist eating nut butter
Spread nut butter over bottom layer of rice
Spread Jam over nut butter
Lay down a top layer of rice over the NB&J
Cover and send it to the fridge overnight
When it is nice and chilled out.
Flip it , dice it and wrap it up into small Power Parcels (4cmx4cm-ish)
OR mash it and put it in reusable pouches for Power Pouches
That is it, keep it simple, keep it real and don’t eat them all before your race.
There are many different options here for personalising a Power Parcel such as add some fine chopped nuts, sprinkle of chia seeds, or add some dried fruit. But the main thing goal here is keep it real and simple.
There is not room or need to get all amped up like a Master Chef and make a simple but effective running fuel and to a gourmet gut bomb.
In order to be successful in the long run use this as one simple fuel, in what should be a pantry full of options. I incorporate these Power Parcels with products such as Tailwind.
Down Power Parcels every 30-45min early in the event, this will set you up well for later down the trail.
Run, eat and enjoy- simple.
