Quinoa Salad: Pre-Race Food

Most endurance athletes have been taught to carb-load prior to racing. I tend to do the opposite before racing. Carb-loading is effective for races lasting more than two hours, similar to our long practice sessions. Our longest races don't last more than 25 minutes, so we don't need the increased glycogen storage required for endurance events.

Moreover:

"Glycogen storage is associated with a concomitant storage of water." - marathontraining.com 

 In other words, carb-loading causes weight gain due to water retention. This is important for endurance events, where consuming calories and liquids are difficult. For a lightweight rower, it spells disaster.

Instead, my pre-race dinners focus on foods higher in protein and fat and lower in carbohydrates (including fiber). This quinoa salad was perfect: filling but light and easy to digest.

The directions are simple.
Cook your quinoa (about 2 cups dry, if you want leftovers) and let it cool.
Steam some greens (I used baby chard and spinach, about 4 cups worth) and cool them.

Chop and mix in a big bowl: a few handfuls of cranberries, toasted hazelnuts, a tart apple, two celery stalks, and a cucumber. Add the quinoa and greens, and top with olive oil, lemon juice, salt, pepper and paprika.

Serve room temperature.

This would also be great with some chopped parsley and/or some julienned carrots.