Sports Nutrition: Race day fueling
The last 16 weeks have zoomed by and itâ??s now time for Marc, Lauren and Anne to run their Bayshore marathon, half-marathon and 10 K races. On race day, their training through Coach Lisa Taylor, prehab/rehab with the Excel Rehab team and smart meal planning using the weekly sports nutrition tips pays off.
Several of the key nutrition tips weâ??ve covered during the Race to Bayshore program deal with eating before, during and after exercise. On Saturday, the three Amigos know that their Race Day nutrition choices will give them a competitive edge and fuel them to the finish.
The pre race meal
will fuel your brain, as well as your muscles. Eating before the race will also help prevent hunger and provide hydration pre-event.
· Get up early to eat â?? at least 2 hours prior â?? to top up liver glycogen (carb) stores used overnight and any muscle stores not yet fully loaded
· Eat a carb rich meal or snack from foods that are easy to digest (low fat, low fiber and tolerance tested during training)
· Include a small amount of protein
· Drink enough fluids to start the race in fluid balance â?? a sports drink can top off both fuel and fluid in the 15-30 minutes before the gun
Fueling during the race
helps to maintain focus and energy levels to the finish line. Preventing early fatigue can also help reduce the risk of injury.
· Choose fluids/foods that taste good and are easy to consume on the run â?? sports drinks, sport beans, squeezable fruit pouches etc
· Aim for 30 â?? 60 grams of carb per hour for race events 90 minutes or longer. Begin early and eat/drink small amounts every 15 minutes to help improve tolerance as well as performance.
· Drink enough fluids to match sweat loss and prevent dehydration â?? consume gels and sport foods with fluids
· Choose carbs from fluids/foods that are well tolerated â?? (low fat, low fiber, and tolerance tested during training)
· Water/diluted fruit juices + food (pretzels)
· Low fat flavored milk
· Tomato/vegetable juices
Consider working with a registered dietitian who specializes in sports nutrition for a meal plan that is personalized to your body, your sport, your stage of training, and your goals. Contact Miranda Monroe via
for a consultation to put the science of sports nutrition on your plate with a personalized plan and practical meal planning strategies to help you achieve your performance goals.