Race Day Nutrition: Upgraded Soba Noodle Salad

VLUU L210  / Samsung L210

I have found through experimentation that a lower fiber approach to the pre-race dinner and breakfast works best for me. I also like a lower fiber lunch after racing. Ordinarily I stay away from pasta and noodles due to their higher calorie density, but race day makes a perfect occasion.

My favorite post race lunch: (besides the beer tent!)

 Upgraded Soba Noodle Salad


 4 oz. soba noodles, green tea if possible (usually 1/2 package)

1 cup thinly sliced cucumber, English or Japanese if possible

1 cup raw or lightly cooked spinach

one green onion sliced thin

1/2 cup thinly sliced red bell pepper

2-3 oz baked tofu sliced or cubed (usually 1/2 package)

sesame seeds for garnish


soy sauce

rice vinegar

dash toasted sesame oil

Optional extras: thinly sliced green onion, grated fresh ginger, minced garlic, or wasabi

Make the Noodles:

Cook the noodles according to package directions.

Put spinach in a colander

Drain noodles in the colander, allowing the water to lightly cook the spinach

Rinse the noodles well under cold water

Combine the noodles with remaining ingredients except dressing

Note: Other veggies like shredded carrots or cabbage can be used in place of, or in addition to the cucumber and spinach. Just don’t overboard if this is the first solid food after a long, hard race.

Make the Dressing:

Mix three parts soy sauce to one part rice vinegar. Add any extras. Put in a small container to keep separate if not eating right away. Do not let the salad sit around in the dressing for long, it will become soggy and unappetizing.

Just before serving mix in the dressing and enjoy chilled or at room temperature.

Note: I usually make a double batch, using the entire package.

The Rationale:

Noodles are easily digested by a tired gut. The tofu provides easily digested protein and flavor. The vegetables add some micronutrients and alkalinity without overpowering the gut. The high sodium content of the dressing is not a problem after sweating out a race. And it tastes awesome!

How are they upgraded? Easy, the green tea in the noodles! Everyone knows how powerful an antioxidant green tea is right? In your noodles, too? Brilliant!

About vegpedlr

Plant powered off-road triathlete
This entry was posted in Main Dish, Salad, Starches and tagged , , , . Bookmark the permalink.

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