When preparing for a long race or event what do we think of most often in stocking those glycogen stores to fuel us to the end?

Bread

and Pasta

These are great carbohydrate-rich grabs, but some athletes want to include options that don’t make them feel quite as “full and heavy.” I use the term heavy loosely because with stocking glycogen stores comes water retention. This can lead to a fluid weight gain that is totally normal. This heavier feeling will dissipate early in the race. Feeling full and heavy may also be related to an excessive intake of fat and/or fiber.

Aside from the typical pasta and bread, there are a slew of other athlete friendly, carbohydrate-rich options that can support filling up the gas tank. Here are just a few of my favorite carbohydrate-rich grabs to fuel daily training and race-day prep. Keep in mind the goal is not to feel stuffed with food. Carbohydrate-rich eating leading up to a long event combined with proper fueling during the event is what supports keeping us energized to the end.

Quinoa

Quinoa is by far my top choice. Quinoa is a great source of carbohydrates and iron. I especially like quinoa because this great source of whole grain is easy to digest and keeps me feeling light on my feet.

Banana

Most of my racing involves eating a banana. Bananas offer as a source of cramp crushing potassium, but also serve as an easy to digest source of carbohydrates. One banana can pack in the ballpark of 27 grams of carbohydrates – not too bad for its compact size. Its moist nature makes it easier to choke down with a nervous, quick to fill stomach. Bananas contain pectin and prebiotics to support regular bowel movements and act as a natural antacid, which can be helpful for athletes with frequent bowel issues or heartburn on the run. This easy to pack option can be tossed in a purse or bag for easy snacking, topped on toast or cereal, or blended into a smoothie.

Flavored Low Fat Milk

Since I regularly drink milk and don’t have any form of intolerance, I love working flavored milk into my carbohydrate-rich eating routine. The low fat drink supports hydration and is a source of calcium, vitamin D, protein and performance supporting carbohydrates. I like this because, once again, it goes down very easy on a easy to fill, somewhat anxious stomach the day before a big race. Not to mention, you can easily find this on the road when travelling to a race.

Performance Bars

I usually carry with me a PowerBar Performance Bar or similar. It’s a great option to have on hand as a backup. The key here with the performance bar concept is that it’s a low fat, carbohydrate-rich option. Look for a “performance” type bar to have in the range of 35-50 grams of carbohydrate. This is not the time to be eating mega protein, fat-rich, carbohydrate skimping bars. I tend to reach for performance bars when an expo trip runs longer than expected or travel plans interrupt regular mealtimes while on the road.

Ever wish there wasn’t always room for dessert? Feel like you can’t even open the bag or you’ll eat the whole thing? Does surfing Pinterest recipes make you hungry?

New research sheds some light on these common eating emotions. A study published in The Endocrine Society’s Journal of Clinical Endocrinology & Metabolism (JCEM) found that hormone grehlin was elevated for as much as 2 hours after eating “favorite” foods. The hunger-stimulating hormone went down in participants (quite the opposite) with eating nutritional equivalent, less desirable food choices. In addition the appetite compound 2-AG was found to be elevated for a couple hours after the participants were exposed to their favorite foods.

Eating for pleasure can actually stimulate us to eat more. When grehlin is released it makes food appear more desirable and stimulates hunger. This can make turning down a helping of a favorite food even more hard to resist, even when we’re not hungry. The mere sight of a favorite food can stimulate the hormone and hunger!

When the urge to indulge in a favorite food strikes…

Get Chatty – Talk yourself out of the purchase. For several moments it will seem like the best decision in the world. However, once you get through this short timeframe and reach the point in which the food is no longer available or easy to reach, the urge will lessen.

Leave the Situation – Avoid standing near the food at parties; steer clear of the break room donuts; and leave the aisle of tempting purchases at the grocery store.

Share - Instead of buying your favorite food to eat by yourself, split the serving. Share normal serving of desserts, rich and creamy pastas, or fried favorites.

Modify - Make adjustments to your favorite option that offers a favorite food feel without the full favorite food taste. Examples might include choosing dark chocolate if you prefer milk chocolate or eating pizza loaded with veggies instead of your favorite processed meat.

Go Small - Eat your favorite foods off the smallest plate available. This will make the portion appear bigger than it really is.

Change the Palate - Try eating a bite or two of a less desirable food or brushing your teeth to remove the “favorite food” taste.

Click here to read more about the study.