Pre-Race Sports Nutrition Tips

We are days away from the PF Chang's Rock 'n Roll Marathon in Phoenix, Arizona on January 18, 2009. Not only will I be running the marathon with a goal to qualify for the Boston Marathon, I am also assisting my Team Chances running team in being nutritionally prepared for a stellar race experience. (For more info about Team Chances go to www.chancesforchildrenaz.com)

Whether you are running a 5K, 10K, 1/2 marathon, marathon or participating in a multi-sport race, what you do or do not do nutritionally these final days can have a significant effect on your race. So remember a few things…Choose nutrient rich foods and steer away from empty calories. Your body requires pure nutrition to heal, repair, and prepare for the physical demands it is about to undergo. For example if you have the choice between a snack of a chocolate chip cookie or an apple – choose the apple!

What, When & How Much Should I EAT the morning of my race?



If you are not sure what to eat before the race, you’ve got a couple more days to figure it out. I hope you know by now what foods work best for you before running: Maybe it is one of the following: oatmeal & fruit, bagel & fruit, english muffin/toast & fruit, a (non-dairy) smoothie, a Bakers Breakfast cookie, pizza, turkey sandwich, peanut butter & banana sandwich, pancakes & fruit, cereal & fruit with rice, almond or oatmilk, whole grain muffin & fruit, chicken noodle soup, etc.? Go with what is familiar and with what you know agrees with your digestive system.

Second, now that you’ve determined what you’ll be eating for breakfast you want to determine how much you should eat and at what time. Remember that not only will the type of food you eat effect your race positively or negatively, but also the volume of food. It is better to eat a little bit lighter pre-race breakfast and then do a booster (light snack – like a banana, half a bagel or a GU) 30-45 min before the race and then do more fueling during the race RATHER THAN eating TOO MUCH for breakfast and feeling like you have a brick in your stomach from the start of the race (been there done that – uuugh!!). For example: You’ve determined that you’ll have a honey whole wheat bagel w/ 1 TBS almond or peanut butter and a whole banana as your pre-race breakfast. You have determined you need to eat breakfast 3 hours before race start in order for digestion and absorption to be complete.



Does It Matter What I Eat 48 Hours Before The Race?


This is also the week to pay close attention to what you eat the last 48 hours before race day. Determine what foods will work best with your body – remembering to avoid super spicy foods, a lot of dairy, too many high fiber foods (especially if you are not use to eating a lot of fiber), heavy meats, and high fat foods. I recommend keeping your meals light and clean. Carbs that typically settle well are rice, pasta, potatoes, light wheat breads, pita bread, tortillas, etc. Stick with vegetables that don’t upset your digestive system like salad greens, green beans, carrots, tomatoes, cucumbers, squash, jicama, etc. (i.e. some people have a hard time with cabbage, cauliflower, broccoli, onions and bell peppers). Go with light protein sources – fish, chicken, tofu, small portions of lean beef or pork. Beans & legumes may work okay for some people because they are an awesome source of complex carbohydrates and plant-based protein (however they can cause some digestive upset for some people – if these cause even minor gas or digestive upset please don’t eat them until after the race). You also want to time your pre-race dinner appropriately. It is best to not have this meal be too heavy, eat to the point that you are comfortable to slightly, comfortably full, and try to have this meal 3 to 4 hours before bed time. It is a really good idea to stay away from alcohol for at least 48 hours prior to race day (if you must drink save that for post-race).







Finish Line Nutrition for Optimal Recovery


Remember that post-race nutrition is extremely important as well. You will be tired, depleted and you will either not feel like eating anything or you’ll feel like eating anything and everything. Plan your post-race meals now. Your body requires high quality, pure nutrition as much after the race as it does before the race. You will want to balance carbohydrates and proteins in every meal post-race. Most importantly remember to get nutrients in your body as soon as possible after the race. If you do not feel like eating – a smoothie, chocolate or strawberry milk are a great post race beverage. Avoid the tendency to load up on high sugar, high fat, nutrient poor foods like cookies, candies, burgers & fries, & deep fried anything. Whole grains, lean meats or plant-based proteins, fresh fruits and veggies and healthy fats (like raw nuts, avocadoes, olives, etc) are what your body requires the most! Some salty foods will help to replenish the salt lost through sweat and will help your body absorb fluids to properly rehydrate. If you rehydrate with sports beverages these will have sodium in them. Alcohol is not the rehydration beverage of choice - it actually dehydrates the body, it hinders proper carbohydrate and fat metabolism, and provided plenty of empty, non-nutritional calories.



Eat Right! Train Smart! Perform GREAT!

Melissa Guthrie
BSc Nutritional Science, BSc Exercise Physiology
ACE Certified Personal Trainer/Group Fitness Instructor
New Leaf Certified Metabolic Technician
Triathlete/Runner
Healthy Cooking Enthusiast