Written by: April Graff, MS, RD, LD, Hy-Vee Dietitian
As race-day approaches, runners often focus on tapering mileage and refining their race-day strategy. Equally important is ensuring adequate carbohydrate intake to maximize glycogen stores. Glycogen, the storage form of carbohydrate in muscles and the liver, serves as a primary fuel source during training and competition. Consistently replenishing these stores helps support endurance, recovery, and overall performance.
Fall produce provides an excellent opportunity to meet carbohydrate needs while also supplying vitamins, minerals, antioxidants, and fiber.
Apples and pears are versatile options that can be enjoyed as pre-run snacks, blended into smoothies, or added to oatmeal and yogurt. Their natural carbohydrates help supply energy for workouts, while antioxidants may support recovery from training stress.
Potatoes are often considered one of the most effective recovery foods for endurance athletes. They provide easily utilized carbohydrates and are naturally rich in potassium, an electrolyte commonly lost through sweat. Baked, mashed, or roasted potatoes can help restore glycogen after long runs and challenging workouts.
Sweet potatoes offer similar carbohydrate benefits while also providing beta-carotene, which supports immune health. During peak training, maintaining a strong immune system is essential to staying healthy and consistent. Sweet potatoes pair well with lean proteins such as chicken, turkey, fish, or beans to create a balanced recovery meal.
Winter squash, including butternut and acorn varieties, delivers complex carbohydrates that provide sustained energy. Roasted squash can be added to grain bowls, soups, and salads, making it easy to increase carbohydrate intake during the final weeks before a race.
Rather than relying solely on sports nutrition products, runners can take advantage of seasonal produce to fuel training naturally. Incorporating apples, pears, potatoes, sweet potatoes, and winter squash into meals and snacks can help support glycogen replenishment, recovery, and peak performance as race day draws near.
Topped with sliced turkey or chicken, you could practically make a meal out of these sweet and savory stuffed potatoes. Applesauce Stuffed Sweet Potatoes | Hy-Vee
Looking for additional help with your nutrition? Schedule a free Discovery Call to discuss your goals and connect with a Hy-Vee Dietitian. Book an Appointment | Hy-Vee