Training food

It’s the eve of the Charlottesville Marathon. The last training run is through, the shoes are broken in and the high-tech running togs laid out. All that’s left to do is carbo-load to power you through the hilly course. The ideal pre-race dinner is abundant, easy on the wallet and perfectly carbolicious. Any of the following meals offer both fuel and flavor:

If you’re in the mood for classic diner fare, the Cavalier Diner’s manicotti and cannelloni combo promises cheesy, meaty, saucy heaven in a pasta wrapper.

Enjoy the Tip Top’s linguine alfredo with a side of Pantops scenery, bread (and butter!) and a side salad.

If Southwestern is more your speed, head to Continental Divide for two big black-bean-and-cheese burritos served with rice and a sweet pumpkin muffin. You can even wash down your carbs with more carbs—order a tasty beer from their changing selection.

Fans of ethnic cuisine can head to Milan Indian Cuisine for a heaping plate of channa masala: chickpeas and potatoes cooked in a gently spiced Punjabi sauce. Rice and a side of naan cover the full spectrum of starches.

For those who just can’t decide, West Main (top) offers sides à la carte. Choose from a menu of country gravy mashed potatoes, mac ‘n’ cheese, stone ground cheese grits, fried okra, fried green tomatoes, French fries or sweet potato fries.—Meredith Barnes

Meet the Macros

Protein, fat and carbohydrates are considered to be “macro-nutrients,” as all are necessary for healthy cellular function.

Proteins supply the body with essential amino acids that enable the body to build and replace muscle, maintain healthy hair, skin, tissue, organs and glands. They also ensure proper immune function and even supply energy when proteins are converted into glucose.

Fats, although often touted as the ultimate nutritional villain, are in fact a critical part of a healthy diet. The body uses fat to cushion and protect organs and to maintain cell membranes. Perhaps most importantly, many vitamins are only absorbed via dietary fat (A, D, E, and K among them). Steer clear of saturated and trans fats, however, as these types of fats actually do more harm than good.

Finally, carbohydrates serve as the chief source of energy for the body. Due to their molecular structure, carbs can be readily converted into glucose a.k.a. fuel.

Stick to “complex” carbs (fruit, vegetables, whole grains, etc.), which consist of three or more linked sugars, to prevent rapid spikes and drops in blood sugar levels. “Simple” carbs, as their name suggests, are simply and easily converted, often leading to an overabundance of available glucose.—Christy Baker

Smooth moves

Your body is a temple, so fuel up for your workout with a blended smoothie formula so healthy that it too is worthy of worship.

½ a soft fruit (banana, avocado)
½ cup fresh or frozen fruit (strawberries, blueberries, raspberries, blackberries, pineapple, mango, peaches)
1-2 tbs. protein powder (rice, hemp, whey, soy)
1 tbs. “binder” (ground flaxseed, nut butter, soaked raw nuts, rolled oats)
2 tsp. oil (flaxseed, hemp, coconut, any nut oil)
¾ cup liquid (water, almond milk, coconut milk, hemp milk, brewed tea)
1 ½ teaspoons sweetener (honey, agave, stevia)
small handful or sprinkle of superfoods (cacao nibs, cinnamon, chia seeds, spinach, maca powder)
3 ice cubes if not using frozen fruit—Megan Headley