Fuel Your Body for the Next Big Race
After not running races for a few years – you know, from having kids, starting my own business, and life in general - I recently decided to run in the San Diego Beach and Bay ½ Marathon. It felt good to be back out there pounding the pavement, working up a sweat, and spending quality time with my friends. I realized that, after my last full marathon in 2018, ½ marathons are the perfect distance for me. It’s a challenging distance to run, but I also don’t have to spend every waking hour training.
As I was training for this race, I was thinking about the importance of proper fueling for both training and race day and I wanted to get some tips down on paper to share with other runners.
On the morning of the race, one of my best friends was asking me really good questions:
“What are you going to eat for breakfast?”
“Are you bringing any snacks or chews with you during the race?”
“Are you bringing water or a sports drink?”
My immediate answer to her was what I tell all my clients, “Nothing new on game day.” This applies to everyone I work with - NFL, NBA, MLB, MLS players, racers, weekend warriors, etc. You should experiment with what works well for you during training so there are no surprises on race (or game) days. I then proceed to follow up with, “You don’t want to poop your pants, do you?!” Funny, but true!
I showed my friend everything I had packed.
A bar with a small banana (to be eaten 30 minutes before the race)
A real fruit leather I keep in my fueling belt for during the run
Electrolyte solution I whipped up the night before (instead of those gross junk filled sports drinks)
Lastly, I always have a solid meal planned for after the run to replenish my body and lots of water. Everything I had packed I knew my stomach felt great with and it all allowed me to have sustainable energy.
Before Race Day
Many people think it’s all about what you eat and drink the night before, but it actually starts well before that. You should be paying attention to what you are eating and how you are hydrating during your entire training process with an extra emphasis on the week of the race. All nutrients are important but, for now, let’s narrow it down to the top two things on the fueling priority list which are quality carbohydrates and water.
Don’t let the “hype” of low-carb diets derail you from what you truly need! Carbohydrates are the body’s number one fuel source for your brain, central nervous system, muscles, you name it, and they contribute to most systems of the body. You don’t need to necessarily “carb load” but having proper energy stores is very important to optimize performance and decrease injury potential. Recent studies by the Academy of Nutrition and Dietetics, Dietitians of Canada (ANDDC), and the American College of Sports Medicine (ACSM) have shown training with limited carbohydrates impaired intensity and duration.
Make sure you are hydrated with water the week of your race and have tested your electrolyte solution (more on this later) during a long run or strenuous training session. The night before, eat very similarly to how you have eaten the evening before your long training runs. This way you have no surprises the night before your race or when you wake up at 4:30 am to get ready for the race.
Morning of the Race
Yes, you heard me right, 4:30 am! The alarm goes off and it’s time to eat your pre-race “meal”. Think of it as more of a snack versus a meal, but no matter what, you will definitely need to eat, even if you’re not usually a breakfast person. Again, this is why it’s important to practice these habits and routines during your training so it’s nothing foreign to your body on race day. Remember, “nothing new on game/race day."
The focus is to eat something rich in carbohydrates (low-fiber choices). This will ensure they are easy to digest and ensure gut comfort and a lighter “racing weight” so you don’t feel heavy or bloated.
I like eating an energy bar (I’ve recently discovered Verb Energy - not an ad) that’s easy on my stomach, has some caffeine, and a small banana. Another option that I know works well for me is a rice cake with natural peanut butter and a banana. These options give me quality carbohydrates, lean protein and healthy fats. A simple quality balanced mini-meal. I also make sure to drink a big glass of water and whip up my homemade electrolyte solution which consists of 16 ounces of water, 1/8 teaspoon of sea salt, 2 teaspoons of pure honey, and 1/2 a freshly squeezed lemon. I sip on this and plain water as I make my way to the race location.
Race Day
You’ve been training, fueling, and hydrating the way you should and now you crossed the start line and you’re in your groove. Most established races are stocked with volunteers who are lined up along the course at aid stations to hand you water, an electrolyte solution of some sort, and maybe a gel/goo or energy chew. But be careful! It’s easy to grab and go but you may suffer some severe consequences that you may be (hopefully) laughing with your friends about later that night. Remember, if you eat and drink all that stuff, it may mess up your stomach and that's definitely not a feeling you want to experience while on a course.
I suggest carrying your own electrolyte solution and fueling options. This way your digestive system isn’t faced with something it rejects on the course, causing you to beeline for a “porta potty”. How much you ingest is also dependent on your mileage or event length, and how you’ve been training. Ideally, you have listened to your body’s needs and have figured out the right amount of energy boost it needs to get you through the race to finish strong.
For example, I drank the water that was offered along the course because I knew beforehand there would be plenty offered. I carried a 10-ounce portion of my electrolyte solution to give me the sodium, potassium and sugar I needed to ensure I didn’t cramp up or feel depleted. I also decided to choose real food versus an energy gel or chew, so I had a fruit leather from Trader Joe’s every 3-4 miles.
In the past I’ve had anything from Clif BLOCKS chews, pure honey packets, to gummy bears. The key is to have tested whatever you chose before race day and, repeat with me, DO NOT TRY ANYTHING NEW ON RACE DAY! Are you sick of hearing that yet? Good! ;)
For water intake recommendations, I can give you exact ounces of water to consume but a simpler “rule of thumb” is 4-6 gulps of water, every 10-15 minutes. Sip on electrolytes along the way as well.
Post-Race Recovery
This is the part many people forget about and may not fully understand the importance of recovering physically and mentally. In a recent study by the ANDDC and ACSM, consuming a protein and carbohydrate within 0-30 minutes of exercise can lead to accelerated recovery and delayed onset muscle soreness.
High-quality proteins are effective for the maintenance, repair and synthesis of skeletal muscle proteins. Carbohydrates, as mentioned earlier, are the body’s number one fuel source so don’t forget they are the energy that helps the protein do its recovery job. It’s a team effort.
You could go straight to brunch and have a balanced meal with scrambled eggs, topped with avocado and a side of fruit. Or let’s be real, you deserve some hash browns as your carbohydrate if you want. I may be biased because I’m Irish but potatoes are delicious! If it’s going to be longer than 30 minutes to get to your meal, which is usually the case with the walk back to your car and getting home or to a restaurant, then bring something to nibble on to start the recovery process until you get to that meal. I like to bring a Papa Steve’s No Junk bar (not an ad, just an example), it’s real food and balanced.
Don’t forget you need to also fully replace any fluid and electrolyte deficits. So keep sipping on water and maybe a little more of your electrolyte solution following the race.
In Summary
There isn’t a one type fits all recipe card, but the main takeaways are:
Don’t try anything new on race day
Listen to your body
Hydrate
For longer more intensive runs, incorporate an electrolyte solution as well as some easily digestible carbohydrates, especially if you’re a heavy sweater
Eat
Pre- and post-run (and during, if needed) but not too much fiber or spice
Active individuals need to consume energy (calories) that are adequate in the amount and the timing of when they are consumed needs to be dialed in during periods of high-intensity or long-duration training. This will maximize training and performance outcomes. A poor diet leading up to and/or on race day can lead to injury, leave you feeling terrible, or even be detrimental to your goal of finishing at all. So don’t let this simple oversight get the best of you and instead learn how to optimize your fuel stores.
It’s also important to understand how much your body needs for your event and not to take this as an excuse for stuffing yourself with Sour Patch Kids for a 5k walk!
At the end of the San Diego Beach and Bay ½ Marathon, my friends and I crossed the finish line with huge smiles, we got caught up on our recent life events, and shared some good laughs. After the race, I ate my Papa Steve’s No Junk bar, a bite of a banana, drank a bunch of water, and walked over to the beer garden. Yes, most races have a beer garden - celebration time! I was surprised by the beer options, they even had gluten-free for those of you who have food sensitivities as I do. But before the beer, be sure to refuel, rehydrate, and then enjoy that ice cold adult beverage or fresh lemonade, you deserve it!
Do you have a big race scheduled? Check in with yourself on your next long run and see if there’s a correlation between your recent diet and your performance. If you’re listening to your body and something feels off, don’t hesitate to reach out to me. Everybody is unique so understanding what you specifically need can help take your performance to the next level.
Set up a time to discuss your specific performance nutrition needs with me today!
