A well-planned diet is essential for boosting physical health and achieving fitness goals, especially when preparing for a race. Proper nutrition can significantly impact athletic performance, whether training for a 5K or a marathon. However, navigating the world of pre-race nutrition can be overwhelming, particularly for those new to endurance sports. Remember, there isn't a one-size-fits-all plan, as individual needs vary based on factors like age, fitness level, and how the body responds to different foods. Consulting with a personal trainer, coach, or nutritionist can help tailor a nutrition strategy that's right for you.
The Importance of Carbohydrates
Carbohydrates are the primary fuel source for muscles, converting into glycogen, the body's preferred energy for endurance activities. Therefore, the focus before a race should be on maximizing glycogen stores. Distance runners require more carbohydrates than those who aren't training because running utilizes both glucose in the blood and stored glycogen. Eating plenty of carbs ensures these energy stores are ready to support training.
Carb Loading: A Tried-and-True Strategy
Carb loading is a proven strategy for building up energy reserves before a big workout. It can take up to a week to fully stock up glycogen stores, so in the week, or at least 3 days, leading up to a race, focus on carbs and staying hydrated. During this time, it’s important to allow your body to rest and give it time to store what you are ingesting. Complex carbohydrates like whole grains, pasta, rice, and potatoes should be included with every meal. Staying hydrated with water and electrolyte mixes or drinks is also essential.
A big spaghetti dinner is a go-to strategy among athletes when getting ready for race day. It’s a fun way to prepare yourself for a vigorous workout, just remember to go easy on the protein and rich cream sauce. If you’re not in a pasta mood, many other options for carb loading include baked potatoes, pizza with chicken, rice and vegetables, pancakes, and waffles.
However, casual runners likely do not need to carb load. Very low carbohydrate diets, such as the ketogenic diet, plus running is not a good idea.
Read also: The Hoxsey Diet
Race Day Breakfast: The Perfect Start
On race day, try to eat an easy-to-digest breakfast about two to three hours before the race. It should be rich in carbohydrates with a moderate amount of protein and fat. Avoid anything too heavy that could upset your stomach or slow you down. Some examples would be a bagel with peanut butter, oatmeal with fruit, or a smoothie. Be sure to hydrate with 16-20 oz of water and electrolytes.
Fueling During the Race
Fueling needs during the race depend on the distance, intensity, conditions (heat, humidity, etc.), and duration. If it will take longer than 60-90 minutes to finish, it’s crucial to take in carbohydrates and electrolytes mid-race to keep energy levels up and avoid “hitting the wall,” which happens when glycogen stores are depleted. For most people, that takes about 60-90 minutes of continuous activity.
Fueling Strategies for Longer Races (60+ minutes):
- Consume 30-60 grams of carbohydrates per hour.
- Use energy gels, chews, or sports drinks.
- Hydrate every 15-20 minutes.
- Increase electrolyte intake in hot conditions.
Race-Specific Nutrition Strategies:
- 5K and 10K Races: Focus on pre-race meals (dinner and breakfast) and hydration. Mid-race fueling typically isn’t necessary unless in extreme heat or other adverse weather conditions.
- Half and Full Marathons: Implement a mid-race fueling strategy. Start fueling early and be consistent about it, fueling the miles you’re going to run, not the ones you’ve already run.
It’s important to think ahead. That means replenishing your sodium levels and electrolytes with gels, salt tablets, pickle juice, and sports drinks. Don’t wait for a certain mile marker to start taking a gel or drinking an energy drink. You want to start consuming these things before you hit the wall, because at that point it’s already too late. During a long workout, it’s best to frequently drink both sports drinks and water. Make good use of every water stop and pay attention to any signs of dehydration. Water intake varies from person to person, so there isn’t a certain timetable to go by for hydrating before, during, and after a workout.
Post-Race Nutrition: Optimize Your Recovery
After crossing the finish line, the first priority is recovery. Refueling within 30-60 minutes is essential to give your body the tools it needs to replenish glycogen stores and repair muscles. Aim for a mix of carbohydrates and protein to promote muscle recovery.
Immediate Post Race Fueling:
- Eat within 30-60 minutes after finishing.
- Combine carbohydrates and protein for optimal recovery.
- Options: chocolate milk, recovery shakes, or turkey sandwich.
- Continue hydrating with water or electrolyte drinks.
For example, after a half marathon, grab a banana and a protein bar or chocolate milk from the post-race refreshments. Later on, have a balanced meal with lean protein and carbs, like grilled chicken, quinoa, and roasted vegetables.
Read also: Walnut Keto Guide
After a workout, replenish your body with nutrient-rich foods, such as lean proteins, vegetables, carbs, and good fats. A good rule of thumb is to avoid fast food and pre-packaged snacks, which can derail your progress.
The Importance of Hydration and Electrolytes
Running changes your body and your nutritional needs. Water is crucial for regulating hydration and body temperature. Getting enough water is especially important for athletes, who tend to lose fluids faster than an average person due to increased sweating. During your taper, it is important to ensure that you are keeping your body sufficiently hydrated to carry out its daily functions and support your immune system. So don't wait until you're thirsty before you drink water - try to sip continuously throughout the day!
As race day approaches, you should begin to think about electrolytes, too. If you usually don't consume much salt, adding a pinch to your meals or sipping on an electrolyte drink can help to balance your sodium levels - especially if you’re a heavy sweater. Potassium is another key electrolyte, so it's worth including some potassium-rich foods throughout your training. Foods rich in potassium include:
- Bananas
- Sweet potatoes
- Spinach
Iron Deficiency and Women Runners
Menstruation puts people at higher risk of iron deficiency, and if iron isn’t replenished in the diet, decreases in hemoglobin can occur and bring on anemia. Iron deficiency can affect women and even have an impact on their running performance.
Timing Your Meals
The best time to eat a full meal is about two to three hours before you hit the road, track or trail. If it’s been more than three to four hours since you’ve eaten, a carbohydrate-rich snack a half-hour before running can ensure you have adequate glucose available before you head out.
Read also: Weight Loss with Low-FODMAP
Listening to Your Body
If you run regularly, you should pay attention to the effects of what you eat and when, especially on running performance. It takes some trial and error to figure out a nutrition plan. That’s why a fitness journal is an excellent tool for determining which foods help or hinder your performance and weight goals.
The Mental Aspect of Running
You may have experienced it - that relaxing feeling after a good run. Often referred to as “runner’s high,” the experience is usually attributed to a burst of endorphins released during exercise. Blood sugar is what feeds your brain. If you have low blood sugar and the brain is not fed well, it will say ‘this is not fun and I don’t feel like running. The brain controls your whole body. So, the goal is to prevent blood sugar from dropping and start the race being well fueled and maintain that during the race.
Avoiding Common Mistakes
Race week nutrition is crucial, and it’s easy to make small mistakes that can have a big impact on your race performance. Here are some of the most common mistakes you should avoid:
- Overeating: Carb-loading is important, but it doesn’t mean stuffing yourself at every meal. Eating too much can leave you feeling heavy and sluggish, so just focus on increasing the proportion of carbs in each meal - even if that means a little less fat and protein.
- Not Reducing Your Fiber Intake: High-fiber foods like vegetables and whole grains are great for everyday nutrition, but these take longer to digest and may cause issues during a race. Try to start reducing your fiber intake a few days before the race to avoid any unwanted pit stops during your run!
- Trying New Foods or Supplements: Race week is not the time to experiment with new foods or supplements. These can often cause unwanted side-effects, so stick to what you know works for you.
- Neglecting Hydration: It’s easy to overlook hydration, especially if you’re focused on carb-loading. Drink regularly throughout the day, and remember to balance your water intake with electrolytes to prevent dehydration or bloating.
- Reducing Calories: With reduced training, it might be tempting to cut back on calories, but now is not the time; your body still needs fuel for recovery and race day. Ensure you’re eating regular, balanced meals to keep your energy levels up and glycogen stores full.
Foods and Drinks to Avoid the Night Before a Race
- High-Fiber Foods: While high-fiber foods are beneficial for gut health, metabolic health, heart health, and beyond, it’s best to steer clear of them right before your race.
- Fried or Fatty Foods: Fried or fatty foods can sit in your stomach and slow down digestion, leaving you feeling sluggish during your race.
- Spicy Foods: While some people will tolerate the heat better than others, it’s usually best to opt for more mild foods the night before a race.
- Large Portions: It’s ideal to avoid eating a huge pre-race dinner, especially before longer runs.
- Alcohol: You don’t want to overdo it on alcohol the night before a race, as it risks dehydration, headaches, and even sleeping through the start time.
Making Personal Adjustments
The next step is to take the starting point recommendations and adjust them to suit your personal needs.
Reactive Hypoglycemia: Some athletes experience hypoglycemia (low blood sugar) soon after the start of exercise when they eat carbohydrates 30-45 minutes beforehand. If you are prone to reactive hypoglycemia, you can:
- Adjust carbohydrate composition to include more low glycemic index foods (complex carbs).
- Eat carbohydrates very close to the start (leaves no time for the overlap to develop).
- Eat carbohydrate further ahead of time (like 90 minutes).
Stress and Pre-Race Foods: Anxiety and excitement can affect how you respond to eating. Stress can alter gastric emptying and gut motility, and GI distress can result from either speeding them up or slowing them down. Caffeine may exacerbate GI distress in these scenarios. If you struggle with pre-race jitters, the eating habits that work before training (a lower stress environment) may not work as well on race day.