Timely taper tips - Another Mother Runner
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timely taper tips
There are numerous ways to fuel your taper. Instead of falling prey
to confusion + “paralysis by analysis”- use these tactics to simplify +
embellish your pre-race experience. Your best race is a byproduct of
intentional preparation + simplicity!
2 WEEKS OUT
• begin to really prioritize C-rich fruits + vegetables including citrus, broccoli, Brussels
sprouts, kiwi, peppers, and strawberries - you might even consider supplementing with
1-2000 mg vitamin C / day to bolster your internal antioxidant protection [decreasing the
risk of getting sick during taper]
• plan all the meals you intend to eat the week of your race [decreasing the number of deci-
sions you will be making as you emotionally prepare] — see recipes included for inspiration
• sleep - there could not be a better time to invest in sleep than now - your body is repairing
itself and needs time to do so
1 WEEK OUT
AVOID INCLUDE
• processed sugar [esp. from alcohol • carbohydrates from roots + fruits [which pro-
+ artificial sweeteners found in most vide readily accessible energy]
sports fuel] • blended and pre-cooked foods
• hard to digest fibers from raw veg- • easy to digest protein [white meats, fish, colla-
etables [you haven’t eaten recently] gen, and proteins you are most familiar with]
• refined grains • anti-inflammatory fats including avocado,
• varying amounts of caffeine avocado oil, olives, olive oil, nuts + seeds, co-
• varying amounts of carbohydrates conut products and MCT oil [if familiar with it]
• major oscillations in macro intake • mineral-rich beverages including mineral
[keep your intake steady + consistent] water, coconut water, bone broth and NUUN
• any suspected food intolerances or LMNT
24 HOURS
• tap into grounding practices [focusing on breath and what you feel in your body]
• weave in electrolyte-rich drinks [of choice]
• avoid any new foods
• avoid overly spicy or rich foods [plain + simple = best]
• prep race fuel
12 HOURS PRE RACE
• prep race day drink + fuel
• prep environment for optimal sleep [cool + very dark]
• zen out to your favorite music
www.simplynourishednutrition.com
Copyright © 2021 Simply Nourished. All rights reserved.liquid gold smoothie 2
veg
1
pro
1
carb
1
fat
SERV IN GS PREP [MIN] COOK [MIN ] GATH ER
1 5 0 • 1 cup DF milk [of choice, unsweetened] • 1 tsp chia seeds
• 1/4 cup canned coconut milk • 1/2 tsp vanilla extract
TOO LS • 1/2 cup plain DF yogurt [of choice] • 1 tsp golden milk powder [OR 1 tsp ground
• 1/2 cup cauliflower rice [frozen] t turmeric + 1/2 tsp ground ginger + 1/4 tsp
cinnamon + 1/8 tsp ground cardamom + 1/8
• 1/2 medium carrot [chopped + frozen] tsp ground black pepper]
• 20 g protein from clean protein powder [of • pinch of sea salt
choice]
• 1/2 green-tipped banana
HOW TO:
1. Place all ingredients in a blender.
2. Blend until smooth and creamy. Serve cold and enjoy!
tDidyou know? 1/2 cup cauliflower rice is equal to approximately 1 cup of cauliflower florets. If concerned about thyroid health, consider lightly steaming
cauliflower rice prior to freezing.
Serving size: full recipe N OT E F R O M E L L I E :
Turmeric is often referred to as "nature's advil" due to its healing and
anti-inflammatory properties. When paired with black pepper, it is
more readily absorbed. Enjoy the color AND benefits of this smoothie!
www.simplynourishednutrition.com
Copyright © 2017 Simply Nourished. All rights reserved.classic minestrone soup 2
veg
1
pro
1
carb
1
fat
SERV IN GS PREP [MIN] COOK [HR] GATH ER
4 20 4 • 1 Tbsp oil [of choice, divided] • 1 cup packed frozen spinach [chopped]
• 1 large sweet potato [cubed] • 2 tsp oregano
• 4 medium carrots [diced] • 1 tsp dried basil
TOO LS • 2 celery stalks [diced] • 1 tsp dried parsley
• 2 medium zucchini squash [diced] • 1/4 tsp cayenne pepper [optional]
• 2 shallots [minced] • 1/4 tsp sea salt
• 2 garlic cloves [minced] • 2 bay leaves
• 28 oz broth [of choice] • 12 oz chicken sausage
• 1 x 28 oz can diced tomatoes • 4 oz dry chickpea pasta [of choice, i.e. Banza]
HOW TO:
1. Add 1/2 Tbsp oil to the base of a crockpot. 6. Then, cook the sausage, breaking it up into small pieces, until no longer
2. Then, add sweet potatoes, carrots, celery, zucchini, shallots, garlic, pink [approximately 7-10 minutes]. Add to crockpot for the remaining
broth, diced tomatoes and frozen spinach to crockpot. time.
3. Next, stir in oregano, basil parsley, cayenne [if using] and salt. Place bay 7. Meanwhile, cook pasta according to package directions and portion
leaves on top of soup and cover. into 4 serving bowls. Set aside.
4. Cook on high for 3-4 hours. 8. When soup has finished cooking, discard bay leaves and ladle into
serving bowls on top of pasta. Serve warm and enjoy.
5. About 1 hour before soup is finished cooking, heat remaining 1/2 Tbsp oil
in a medium-sized skillet over medium heat.
Serving size: 1/4 recipe N OT E F R O M E L L I E :
This popular and hearty Italian soup is a great way to use up leftover
vegetables. Because it easily accommodates many types of veg, the
flavor profiles are endless based on what you have on hand.
www.simplynourishednutrition.com
Copyright © 2017 Simply Nourished. All rights reserved.Thai chicken curry 2
veg
1
pro
1
carb
2
fat
SERV IN GS PREP [MIN] COOK [MIN ] GATH ER
4 15 20 • 2 Tbsp coconut oil [divided] • 1 x 1-inch knob ginger [grated] OR 1 tsp
• 8 oz chicken breasts [cut into 1” pieces] ground ginger
TOO LS • sea salt + ground black pepper [to taste] • 2 cloves garlic [minced]
• 2 zucchini [sliced into 1/2” x 2” spears] • 2 Tbsp Thai red curry paste [of choice]
• 1 red bell pepper [julienned] • 1 x 15 oz can coconut milk
• 1 bunch green onions [chopped] • 2 cups cooked rice [of choice]
• 1/2 yellow onion [sliced] • red pepper flakes [optional, to taste]
HOW TO:
1. Heat 1 Tbsp coconut oil in a wok OR large skillet over high heat. 6. In the last 30 seconds of cooking, add ginger and garlic. Sauté until
fragrant.
2. Then, add chicken and season with salt and pepper.
7. Next, stir in curry paste, coconut milk and reserved chicken pieces. Bring
3. Sauté until golden brown and cooked through, approximately 8
to a simmer and allow to cook for 2-3 minutes, or until warm.
minutes, stirring occasionally. Transfer to a plate and set aside.
8. Spoon over cooked rice, top with red pepper flakes [if using], serve and
4. Next, heat additional 1 Tbsp coconut oil to the now-empty wok // skillet.
enjoy!
5. Add zucchini, red bell pepper, green onions and onion. Sauté until
tender and slightly browned, approximately 6-8 minutes, stirring
occasionally.
Vegetarian version: swap 8 oz tofu [cubed] for chicken in step 3. Cook N OT E F R O M E L L I E :
for 3-4 minutes, or until lightly browned. Warm up with a comforting bowl of chicken curry. For increased
Serving size: 1/4 recipe spice, feel free to add more red curry paste as desired!
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Copyright © 2017 Simply Nourished. All rights reserved.#motivatedme matcha energy bites 0
veg
0
pro
0
carb
1
fat
SERV IN GS PREP [MIN] COOK [MIN ] GATH ER
6 45 0 • 1 cup dates [pitted]
• 1/2 cup coconut flakes [unsweetened]
TOO LS • 1/2 cup cashews
• 1 Tbsp matcha green tea powder
• 1 Tbsp coconut oil
• juice from 1/2 lime
HOW TO:
1. Add dates to a small bowl and cover with water. Allow to soak for 5-10 minutes, or until soft.
2. Then, add dates to a food processor and pulse until chopped.
3. Add coconut flakes and cashews, then pulse until combined.
4. Next, add matcha powder, coconut oil and lime juice. Pulse until consistent in texture and dough-like.
5. Using your hands, roll dough into 2-inch balls and place on a plate in an even layer. Allow to harden in the fridge for 30 minutes before enjoying!
Serving size: 2 bites N OT E F R O M E L L I E :
Storage suggestion: store in an airtight container in the fridge for up to Derived from the same plant as green tea, matcha powder utilizes a
1 week, or in the freezer for up to 1 month. different growing process and is more potent. Because it is rich in
antioxidants, amino acids and caffeine, it is a perfect pick-me-up!
www.simplynourishednutrition.com
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