A Unique Pre-Race Meal

Nutrition with Becca Blumberg – Pre-Race Meal Suggestion

This is a unique twist on the typical pre-race meal. The fish is easily digestible protein and the rice provides plenty of readily available carbohydrates. Adding some cooked vegetables helps round out the meal without leaving a lot of extra work for your digestive system to do. This should give a generous 3⁄4-1 cup portion of cooked rice to provide you plenty of carbs for your
run. Don’t skimp, you’ll need them!

A Textured Fish That Packs a Punch of Flavor!

This is a great way to prepare fish. By breading it, you get a nice texture on the fish. Adding the herbs and zest to the breading helps to really pack the fish with flavor.

The rice in this dish is amazing. Adding some herbs and lemon juice really helps to brighten up the dish, and combined with the fish, you won’t be wishing you had a sauce to go with this!

This can be served with most any summer vegetable. I did some sautéed zucchini with a bit of salt and pepper. Most summer vegetables will pair well with the lemon, and a little squeeze of lemon juice on top with bring more of the brightness that makes this dish so great!


4 cod fillets

1/2 cup flour

2 eggs, beaten

1/2 cup bread crumbs

2 Tbsp rosemary, chopped

2 Tbsp thyme, chopped

2 Tbsp marjoram, chopped

Zest of 1 lemon

Juice of 1/2 Lemon

1 cup white rice

1 Tbsp olive oil


  1. Preheat over to 400 degrees. Place wire rack on baking sheet.
  2. Prepare rice in according with package instructions.
  3. In a bowl, combine bread crumbs, 1 Tbsp rosemary, 1 Tbsp thyme, 1 Tops marjoram, and
    1/2 lemon zest.
  4. Dredge cod in flour, then coat with egg, then dredge in bread crumb mixture. Place on wire
    rack on baking sheet.
  5. Bake fish until internal temperature reaches 145 degrees.
  6. After rice has finished cooking, stir in olive oil, lemon juice, rosemary, thyme, and marjoram.
  7. Serve with lemon slices or wedges.

About Becca Blumberg

Pre-run Nutrition preparations by Becca Blumberg

Becca (she/her) is a registered dietitian-nutritionist (RDN) based in Fort Collins, CO. She has a Masters in Human Nutrition from Colorado State University and completed a dietetic internship in the Northern Colorado area focused on wellness & lifestyle medicine and is a certified intuitive eating counselor. She’s also a personal trainer and RRCA Level 1 Running Coach. She’s passionate about helping people achieve their endurance goals and seeing the ripple effect that this can create for them.

If you have any questions, are looking for general advice, or just want a nutritionist to have your back, check Becca out at https://www.facebook.com/Ripple.Nutrition or rippleenutrition.wixsite.com/ripplenutrition or reach out to her @ripple.nutrition on Facebook or at beccablumberg@gmail.com.


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