Alexi Pappas Shares How She Fueled for a Huge PR in Houston – Runner’s World

During hard marathon training, recovery can make or break your race. While preparing for the 2020 Houston Marathon on January 19, Alexi Pappas, 29, was as laser-focused on getting enough recovery—including plenty of rest and proper nutrition—as she was on logging her miles.

“Most of the time, I went to sleep early enough that I woke up naturally without an alarm,” she told Runner’s World. “This helped me stay healthy, because my body got the sleep it truly needed.”

The Champion-sponsored runner—who competed for Greece in the 10,000 meters at the 2016 Rio Olympics—has a lot to rest up for. While training for Houston, she was also promoting her new movie, Olympic Dreams, which she starred in and produced with her husband on-location at the 2018 Pyeongchang Winter Olympic Games. The film, which premiered at the South by Southwest festival last summer, will be released on February 14.

Before she celebrates her film, Pappas has another accomplishment to be proud of: a new PR in the marathon. At Houston on Sunday, she finished 10th for women with a time of 2:34:26, shaving nine minutes off her previous personal best. Her result was less than a minute off the Greek national marathon record, 2:33:40, which Maria Polyzou set in 1998.

“I fought hard! There were dark moments and there were vibrant moments. I ran with a pack and I also ran much of it solo. I embraced each segment with confidence and also humility,” she wrote on Instagram after the race. “I just kept reminding myself to be in the mile I’m in, and pain is a sensation, not a threat.”

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Houston was a huge improvement for the former Oregon Duck, who made her 26.2 debut at the 2018 Chicago Marathon in a time of 2:43:38. After Chicago, she parted ways with her training group in Mammoth Lakes, California, and relocated to Los Angeles, where she is now coached remotely and trains on her own schedule. During her Houston buildup, she learned to tweak her training and fueling routines to fit her body’s needs.

“This training block has been less focused on double runs. My coach’s and my philosophy now is to do a larger block of training in the morning, and then recover for the rest of the day,” she said. “Recovery often includes a trip to the gym to stretch and do injury-prevention strength work.”

For nutritional guidance, Pappas worked with a team at the Human Nutrition Project to determine which supplements and foods would maximize her health and performance.

“They looked at my blood work, genetics, and allergy tests to determine what best works with my body,” she said. “Every athlete has different supplement needs depending on their body. I have been grateful to get advice about what works for me.”

Here, Pappas describes the meals, drinks, and supplements she typically consumes during a hard day of marathon training and racing.

Morning Coffee and Vitamins

Before a run, I drink coffee—I love brand—and make a matcha latte with Vital Proteins collagen matcha latte mix. I usually eat oatmeal with GenUCAN mixed in, too [note: Pappas is sponsored by UCAN]. I also take my supplements: , , and drops from the Human Nutrition Project (which have Vitamin D, A, K, and E).

If I’m racing in the morning, I’ll eat a peanut butter and banana sandwich, oatmeal with GenUCAN mixed in, as well as both coffee and matcha. I also mix a beet and red leaf spinach supplement called into my water.

Post-Workout Protein, Fat, Fiber, and Veggie

During my workouts, I fuel with GenUCAN electrolyte mix. After I’m done running, I usually eat a SmoothieBox Smoothie, plus some combination of protein, fat, fiber, and a vegetable. (My team at the Human Nutrition Project likes to use the acronym “PFFV,” which stands for protein, fat, fiber, and a vegetable.) I try to nail this balance on my plate at all meals.

For lunch, I might make a combination of eggs, stir fry, toast, and yogurt and granola. If I’m feeling like I really need extra fuel midday, then I’ll cook a wild salmon fillet from ButcherBox. As an afternoon snack, I love to sip on Kettle & Fire bone broth.

Protein and Carb-Loading at Night

For dinner, I always make a protein from , such as grass-fed beef, salmon, or scallops. My husband and I pair it with veggies from the farmer’s market and some kind of starch or bread. Before a race, I always eat bread, sweet potatoes, chicken, and GenUCAN mixed into water.

When my sweet tooth strikes, I love dark chocolate. I’m also a big fan of Vital Proteins moon milk, which helps calm me down before bed.

After the Race…

Two words: pizza and sushi!

Digital Editor Hailey first got hooked on running news as an intern with Running Times, and now she reports on elite runners and cyclists, feel-good stories, and training pieces for Runner’s World and Bicycling magazines.