When it comes to race day nutrition just keep it simple.
If your race is less than 90 minutes, you probably don’t need to eat much on the run. If it is hot or humid you can drink some water or electrolyte drink along the course, but proper training, a balanced breakfast a few hours before the start, and regular hydration and fueling leading up to the event should get you through a 15 to 90 minute run or race without the need for additional aid.
After 90 minutes of continuous AEROBIC activity, your glycogen stores (carbohydrates – sugars & starches) run out and your body starts relying on available fat and protein stores. The reason people "hit the wall" or "bonk" between 90 and 120 minutes into an aerobic effort is because they have run out of glycogen (sugars & starches) and/or electrolytes (salt, potassium, etc.). The body is not as efficient at using fats and proteins as its primary fuel source so when the glycogen stores run out, the body begins feeding upon itself which is why it hurts and why your ability to perform diminishes.
Sugars
Carbohydrates consist of simple sugars and complex starches which basically means that one digests faster than the other. Common sources of sugar while on the run are non-diet electrolyte drinks (sugar substitutes defeat the purpose and will inevitably lead to an epic bonk), fruit (bananas, oranges, watermelon), gels, honey, chews, blocks, chomps, gummy bears, hard candy, etc. Sugar sources vary from fructose, to sucrose, glucose/dextrose, and maltodextrin, but many pre-packaged products and mixes include a combination of a variety of sugars.
Starches
Common sources of starches while on the run are potatoes, potato chips, breads, bananas (both starches and sugars), and granola bars, etc. Some people make rice balls with soy sauce and other light, starchy items like oatmeal cookies or homemade energy bars to fuel their runs, but such items are not always found at aid stations.
Salt
In addition to carbohydrates, electrolytes play an essential role in your body’s performance. The combination and concentration of electrolytes vary from product to product, but one essential electrolyte that works as the spark plug to keep your muscles firing is sodium, more commonly known as salt. Some people claim that we already have enough salt in our diets and that we don’t need to add extra salt while exercising, but if you have ever found yourself cramping up in your calf or hamstring and seen how almost instantaneously the consumption of salt eliminated the cramp, it’s hard to argue with its efficacy. Common electrolyte sources while on the run can be found in electrolyte drinks, gels, salt caps, and broth. Some races may have potatoes with salt or salty potato chips on course as well.
Fuel Early and Often for Races beyond 2 Hours
The longer the race, the greater the need to focus on nutrition early on. When the race is less than 2 hours athletes can generally stick to water and the electrolyte drink on course. If the race is between 2 and 3 hours, it can be helpful to add a salt cap and a gel or two. When the race is longer than 3 hours, it typically means an athlete needs to be carrying at least some of their own fuel so they can consume electrolyte drink every 10 to 15 minutes, consuming at least 200 calories every 30 minutes, and taking at least one salt cap every hour.
A large part of success in a race can be determined by the success of an athlete executing their fueling plan. Keeping energy high throughout the race allows an athlete to avoid having "lows" or "bonking" all together.
Pre-Race Nutrition
With a marathon distance or shorter, eating something light like oatmeal, toast or granola bars with nut butter, a banana and orange juice two to three hours before the race can be ideal. You want to make sure that the food you choose will sit well in your stomach while at intensity. It is important to practice your Pre-Race Nutrition prior to race morning.
On-the-run Nutrition
In races beyond 3 hours, it is important to utilize an electrolyte drink at least every 15 minutes. If it’s hot outside, one may be inclined to do it naturally, but sometimes when it’s cool an athlete may need reminders and it is recommended to use a timer or watch notification that sounds every 10-15 minutes. This will remind an athlete to drink, eat, and take in additional electrolyte caps. An athlete will need to practice their On-The-Run Nutrition strategy to determine if they can get in proper nutrition through liquid/simple calories via electrolyte drinks and gels or if they need to add in "real food" consistencies to keep their stomach calm and their energy levels high. Salt or electrolyte capsules can be used on particularly hot days or if you are realizing you are behind on your salts or needing to "catch up." Many races have aid stations with a plethora of food options. Generally, if you are craving something or something "looks or sounds good" then your body is telling you that is what it needs. It is critical to practice your nutrition products as well as real food options to ensure your stomach will not get disrupted on race day. Food is fuel and it is important to get enough on these longer race efforts.
Post-Race Nutrition
Post-Race nutrition is equally important to long-term success. Post-race refreshments vary, but soup is rather common at finish lines and can help settle your stomach or warm you up if needed. Many longer races serve some sort of post-race protein in the form of burritos, quesadillas, burgers, or sandwiches.
Protein
Regardless of your dietary leanings, get some protein in within 30 minutes after your race, long run or workout. This will aid in muscle repair and will decrease the amount of time off post-race. You can prime your body for recovery by consuming a handful or nuts or jerky, a protein shake or bar. Just be sure to get something in sooner rather than later.
Hydration
In addition to protein, be sure to hydrate. Water is always best, but if your stomach is struggling to keep the water down, carbonated water or ginger ale can be utilized until your stomach settles.
Practice fueling before the race
Like most things in life, race-day nutrition is a very individual thing. It requires practice in training and racing and the willingness to experiment to find what works best for you. Our advice – keep it simple. Find the combination of sugars, starches, and salts that works best for you.
Daily Nutrition
While we wouldn’t recommend most race-day foods as part of a regular diet (simple sugars, potato chips, cola, etc.), the reason they work so well during long races is that the nutrients are so refined that they get right into your blood stream, notifying your liver, brain, and muscles that you can sustain your effort because you have enough fuel to get you to the next aid station.
For more personalized attention to your daily or performance nutrition, please visit our services page and consider working with one of our team nutritionists.
The team of Coaches at Peak Run Performance are passionate about the sport of running and optimizing training to make gains toward an athletes' goals. We value teamwork, foster communication and take a holistic approach to our coaching practices. We strive to use current training theories, personal experience and creativity to optimize individual results and ensure our athletes are having fun while working hard.
"All Distances. All Surfaces. All Abilities."
Comments