Lindsay A. Miller / Arizona Daily Star

More Photos (1):

Trades/Construction
RANCHO RESORT
MAINTANANCE POSITION General
A1 Communications
Cable Techs Health Care
Sierra Tucson
Eating Disorders Program Coordinator

Eating a meal of carbs, like pasta, with a light amount of protein, is a good bet the night before a run to help keep your energy up.

That's the idea behind the menu Cup Café chef Lucius Wesson's planned for Get Moving Tucson's pre-race dinner Saturday at the Cup Café.

"I had carb stacking on my mind," he said.

Two of the pastas are on the cafe's dinner menu, and the third is a specialty of the Cup's sous-chef.

The cafe's Pasta Puttanesca features flash-seared calamari and tuna served over herbed capellini with capers, nicoise olives, sun-dried tomatoes, garlic, shallots, and basil in white wine Dijon sauce. It's a classic pasta, he said, and the seafood is a lighter protein that's easy to digest.

Pasta Prima Donna has a Southwestern flair with garlic, corn, black beans, squash, carrots, tomatoes, jalapeños, onions and cilantro sautéed and finished with white wine and butter, topped with shredded Parmesan cheese. You can ask for it to be made vegan, without butter or cheese, Wesson said, "which is a great thing about that pasta." Or on the other side, you can also add shrimp, scallops or chicken.

Sicilian Chicken Fettuccini, in a roasted garlic cream sauce, is a specialty of sous-chef James Fiorelli. The recipe is on the next page.

• When it's done: Pull the pot off the heat when the pasta is al dente — just barely done — because it will continue cooking in the hot water.

• Rinse: If the pasta is going to be set aside for a while. Wesson said he'll rinse it then coat it with olive oil to keep it from sticking.

• Don't rinse: When you're going to add the pasta right into a sauce because the starch will help the sauce coat the pasta.

Randy Accetta, president of the Southern Arizona Roadrunners, gave the following tips for eating your best before an event like Get Moving Tucson.

• Eat from the main food groups: whole grains, fruits, vegetables, fish and lean meats.

• Be moderate in sugar and total fat intake; avoid saturated fat, cholesterol and excessive salt.

• Eat many small helpings throughout the day and avoid large meals.

• Always, always, always: stay hydrated with water, fruit drinks and exercise drinks.

• Don't eat fried, greasy or spicy foods. Onion rings, chimichangas and french fries are hard to digest, leaving you feeling sluggish and bloated.

• Graze on carbs and foods that are easy to digest.

• Avoid leafy greens and other starchy fruits and vegetables that are hard to digest.

• Stay away from simple sugars like ice cream, soda pop and candy.

• Eat a small amount of easy-to-digest foods 90 to 120 minutes before the race, such as half a banana, half a bagel, half a nutrition bar or a small bowl of oatmeal.

• Drink 12 to 20 ounces of water, but not so much that you're bloated.

• If you've practiced eating energy gels, use them during the race.

• You don't want to get an upset stomach, so beware of trying new foods or new sports drinks.

• Take in fluids and carbs immediately after the run: bagels, breads, fruits, sports drinks, water.

• If it's a hot day, make sure to add salt: pretzels and chips are examples of quick salt and carbs.

• Protein and iron, such as meats, eggs and peanut butter, will help restore fatigued muscles.

• Stay hydrated with water, sports drinks and fruit drinks – although milkshakes are a tasty way to get liquid, sugars and protein.