Proper nutrition leading up to and during a 8K or 10K

My blog pal Jessie over at Figuring It Out asked if I would put together some tips for pre race nutrition for her upcoming 8K Turkey Trot.

Whether you are running your first 8K or you’re a running veteran, eating properly prior to a race is one of the most important things you can do to help your performance. What you need to realize is that proper pre race nutrition starts way before race morning.

During Ironman training we constantly tweak and test our nutrition to find that perfect balance. The last thing you want to do is add something new to your diet a few days before your race or try a new sports drink or gel during your race. This will help avoid running to the porta potty at every aid station. This same method should be used with all types of training and racing. What you eat on race morning should mirror what you have been eating during you training.

The typical 8K - 1oK finish time is around 1 hour and "Hitting the Wall" due to glycogen depletion isn't typically a factor, so you don’t need to be concerned with carbo loading leading up to your race. Eating balanced, solid meals leading up to race day as well as race morning will help ensure a successful run. Without proper nutrients in your system on race morning, your body will suffer from lowered glycogen and blood-glucose levels, which will deprive your body of essential energy and sustenance.

A solid breakfast / pre race meal should be high in both simple and complex carbohydrates, and also include some lean protein. You want to steer clear of high fiber foods to help keep you out of the porta potty. The American College of Sports Medicine and the American Dietetic Association recommends a meal of about 500 calories two to three hours before exercise and a half-pint of water to offset sweat loss. A good morning meal can range from fruit and toast, to a bagel with peanut butter, so long as it is packed with carbs, low on fat and, as with all of your pre-workout meals. The important thing is to practice this leading up to the race to make sure that it doesn’t upset your stomach.

You want to make sure you hydrate before the race and for the first 3 to 4 miles, but minimize your fluid intake after that. Taking fluids late in the race wastes time and it takes about 20 minutes for the fluids to absorb. After the first 5K you can rinse your mouth and pour water over your head for a quick mental boost. Start drinking again once you cross the finish line.

Tip 1 - Eat well as you train hard. Eat adequate meals of nutritious food that you like.

Tip 2 - Eat a regular meal the night before the race. Eat familiar food, more carbs than fats or proteins. Drink a lot of water.

Tip 3 - Begin fueling race morning. Take in 12-24 oz of fluids a couple of hours before the race so that you start well-hydrated. Water works well because it reaches the tissues quicker than other liquids.

Tip 4 – Eat 300-500 calories 2 to 3 hours before your race. High carb, low protein and fat, minimize fiber. Bananas are good: carbohydrates, potassium, no fat, little fiber. Limit the intake of high-fiber foods because it moves quickly through the digestive tract.

Tip 5 - Drink during the first half of the race. Cut down or cut out caffeinated and alcoholic beverages (diuretics) a couple of days prior to the race.

Tip 6 – If you do need to eat something during the race, experiment to find out what foods go down well, allow you to run while eating, and don't return to haunt you.

Tip 7 - Stay hydrated during your run. It's much easier to stay hydrated than to correct dehydration. Losing 1 to 2 percent of body weight through dehydration lessens a person's performance. Aim for 150 to 360 ml of fluids every 15 to 20 minutes. Sip instead of gulp during the race. Large amounts of fluid all at once cause bloating or cramping. Balance what you need with what is comfortable.