Race Day Fueling
By Chris Palmquist, TrainingBible Coaching
No matter how fit you are and how well you've trained, race day fueling can m
ake or break your race. Fueling a race properly requires the same attention to detail and practice as any other part of your preparation. Before you arrive at your "A" race, you should have practiced race day fueling in several breakthrough workouts and practice race situations.
Your race day fueling begins at least 24 hours before you stand on the starting line. On this day before the race, you want to eat with an awareness of how it will affect you the next day. Things to consider:
• Glycogen Loading -24 hours is enough time to top off your glycogen stores. The day before your race, make sure that you eat carbohydrate rich foods and beverages with each meal and snack. Aim to total 4-5 grams of carbohydrates per pound of body weight during this day. For a 150 pound athlete, this means 600-750 grams of carbohydrates or 2400-3000 calories of carbohydrates. This can add up quickly if you drink many of these calories with fruit juices or energy drinks.
• Fluids - Your job in the 24 hours leading up to your race is to simply ensure that you are not dehydrated. Drink often, but don't force it. Energy drinks and fruit juices make ideal day-before drinks as they can boost your carbohydrate intake and often include electrolytes to maintain your electrolyte balance.
• Sodium - If you are an athlete prone to cramping and/or weather conditions will be hot and/or humid, I would consider sodium loading in the 24 hours before your race. Eat salty foods, take some electrolyte capsules and/or drink energy drinks as part of your 24 hour pre-race nutrition.
• Fiber - You want to eat enough fiber so that you can go to the bathroom before your race the next morning, but not too much. You need to know what your body needs and give it just enough. I would avoid big salads and any foods high in fiber for lunch or dinner the day before your race.
Race Breakfast:
• Eat 1 gram of carbohydrate per pound of body weight with your pre-race breakfast. For our 150 pound athlete, that means 150 grams or 600 calories.
• Choose foods and drinks that have worked well for you in many practice races. Typical pre-race breakfast foods include: Boost, Ensure, bagels with honey and/or peanut butter, bananas, yogurt, hard boiled eggs, apple sauce, energy bars, energy drinks, toast, waffles, oatmeal, and cereals.
• Focus on carbohydrates for breakfast and avoid fats. Some athletes find that a little protein can make their fuel last longer. It can lead to stomach distress. If in doubt, skip the protein.
• Fluids - drink as soon as you wake up with the aim of rehydrating. Stop drinking 1-2 hours before your race so that you don't start the race with a full bladder. 10 minutes before your race, it usually works to "top off your fluids" with a reasonable gulp of energy drink.
During the race:
• For races longer than 60 minutes, you will benefit from in-race fueling and fluids.
• Start early with your fueling - within the first 15 minutes you should have some fluids and calories.
• Aim to average 30-60 grams of carbohydrates per hour during your race. These can be exclusively in fluid form if you have stomach issues. Always follow concentrated carbohydrates with some water.
• Aim to drink every 10 minutes throughout the race. With each drinking opportunity, your job is to "know" what your body needs. It may need a small sip, or it may need two cups of Gatorade. By drinking every 10 minutes, you can keep up with your needs. Don't over drink - be perceptive. Weather and pace may have changed your fluid requirements from previous experiences. Be open to this and give your body what it needs, no more, no less.
• Sodium and electrolytes -if you are prone to cramps or will race in hot, humid conditions, add some sodium capsules according to the manufacturers directions. Take these with water.
Post-race:
• Although you may not want to, try to have a recovery drink within 15 minutes of your race. This drink should include fluids, 50-100 grams of carbohydrates and some sodium. Repeat this drink or begin adding solid foods at regular intervals for two hours after your race. Proper recovery nutrition can slash the number of days that you will need to recover from this racing