I just ran across a great article on Race Nutrition & had to share it, because I know I’ll be referring back to it. Here are the highlights:
Aggressive carbo loading isn’t necessary. Assuming you taper your mileage the week before the race like all training plans indicate, you’ll naturally retain more glycogen. Make sure you’re eating a good amount of carbs, but you don’t have to go out of your way to load up. Personally, I am going to feed my face with a gigantic plate of pasta on Wednesday night.
I would also add that you shouldn’t try to lose weight the week of the race. Focus on weight loss or optimal race performance, but not both. And if you ask anyone who has run a race before, it’s worth it to set the WL aside for a bit.
Race Morning Nutrition
Eat a meal rich in complex carbohydrates 3-4 hours prior to start time.
The article gives the details of why this time window is optimal. When I did my last 10k, I ate a big pile of pancakes with syrup about 3 hours before the gun & it worked great. Was neither hungry nor full by the time the race started. It’s also recommended that you take care of as much bathroom business before leaving home as possible, so have some strong coffee with your pancakes!
250 kCal an hour (if you can) from the first to the last step of the race. Focus on carbohydrates!
From what I’ve read in other articles, this is most critical for races longer than 90 minutes. I don’t feel the need to eat anything during the race, but when I begin actively training for the 10-mile next year, I’ll start experimenting with gels & stuff. A friend on MFP said she just carries jellybeans in her pocket & they work fine, so I’ll probably try that first!
The main thing is that you work out whatever your in-race nutrition is going to be during training so you’re not doing something new on race day. On my runs longer than 6 miles I’ve been carrying Gatorade in my water bottle instead of water, so I plan to do that on race day also & that will be enough for me.
Eat 1-2 g/kg carbohydrate within 30-60 min of exercise. Repeat this every hour. Consider adding 0.4g/kg protein to this to increase glycogen re-synthesis and muscle recovery.
So basically, after the race, eat lots of carbs & eat frequently for at least the next 5 hours. The recommended amount for me based on the above is 100-200g carb within the first hour. I tried to remember some of the stuff I ate immediately after my last 10k, & it turned out to be spot on. They had a nice spread. Here’s most of it:
- Archer Farms Maple Walnut bar – 25g carbs
- large banana – 31g carbs
- Dole fruit cup – 19g carbs
- bag of Pop Chips – 18g carbs
- can of Coke – 39g carbs
- Total of 132g carbs, <10g fat
I definitely kept eating the rest of the day…I was starving!