Many new athletes are understandably concerned about what they should eat to fuel the “big workout.” The definition of a big workout will vary depending upon the athlete and the sport. For a runner preparing for a half-marathon, it may be the eight, nine or 10 mile training run. For a beginner triathlete it may be the first solid brick workout.

Your instinct may be to worry about what to eat or drink a few hours before, as well as during the workout (both valid concerns to be explored). My own approach, however, is that I don’t want much on my stomach during the workout, but I want enough energy to support my effort and still feel light on my feet. Therefore, for more moderate “big workouts,” I rely on the reserves my body has stored from meals over the few days leading up to the workout– especially my last meal.

Here’s my favorite pre-”big workout” dinner of choice: A hearty beans, greens and grain dish.

Lentil-Kale Vegan Risotto
Serves 4 – 6

Ingredients:

• 1T + 1t olive oil
• 1/2 yellow onion, diced
• 2 cloves of garlic, minced
• 1/2 jalapeno, seeded and diced
• 1 cup pearled barley (dry)
• 2 cups vegetable broth
• 1 cup filtered water
• 1/4 t sea salt
• 1/4 t black pepper
• 2 cups brown lentils, cooked**
• 2 cups firmly packed kale, chopped
• Juice of one lemon
• 1/4 cup nutritional yeast
• 2 t vegan Parmesan cheese
• 1 t sweet basil (dry)
• Salt + Pepper to taste

Preparation:

• In a pressure cooker, heat olive oil and saute onion, garlic and jalapeno.
• Add barley, vegetable broth, water salt and pepper. Stir and cover.
• Bring to pressure and maintain pressure for 18 – 20 minutes.
• Use the quick release method to reduce pressure (hold the pressure cooker under cold water until pressure is released).
• Slowly remove the pressure cooker lid, away from you, and add remaining ingredients to the barley and simmer on low to desired risotto consistency.

**Quick Lentils: In a rice cooker, add 1 cup dry brown lentils, one bay leaf, one clove of garlic, minced, and 2 cups filtered water. Cook on the “regular/white rice” setting for 45 minutes. Stir in 1/4 t sea salt.

This hearty meal is delicious and is packed with nutrients:

• Cooked Kale: Low in saturated fat, good source of Protein, Iron and Magnesium and very good source of Vitamin B6 and Calcium
• Cooked Lentils: Low in saturated fat, good source of Iron, Vitamin C and Manganese.
• Pearled Barley: Low in saturated fat, good source of Carbohydrates for energy.
• Nutritional Yeast Flakes: Low in saturated fat, good source of Protein, Magnesium and a very good source of Vitamin B12.

The other great thing about this meal? It’s a fantastic post-workout meal as well because it is low in fat and high in protein and carbohydrates.

Enjoy! And have a great, big, workout!

Lentil-Kale Vegan Risotto Image Source: JL Fields