May8 5/8/2009 9:40 PM
RACE DAY NUTRITION TIPS FROM A KAISER PERMANENTE RUNNING DIETITIAN:
Nutrition for your race:
Providing your body with the right type and amount of fuel is an essential part of reaching the finish line or achieving a personal record (PR). Not sure what is best to eat before, during and after the race…….read on:
Pre-race: Carbohydrate loading can help maximize the amount of glycogen (sugar) stored in your muscles and liver. The week before the race consume larger portions of carbohydrate rich foods (pasta, rice, bread, cereal, beans, corn, peas, potatoes, fruit, milk, and yogurt). It is normal to feel a little bloated as water is also stored along with glycogen. Eat a high carbohydrate breakfast with plenty of fluids 2-3 hours before the race.
During the race: Aid stations will be every 2 miles on the half and full marathon courses. They will have water and Gatorade and often times also supply easy to digest foods like energy gels rich in carbohydrate. A good goal is to try to consume 30 – 60 grams of carbohydrate every hour.
Drink Gatorade instead of water especially if it’s hot and you are a heavy sweater. It is wise to eat and drink these same products during training run and avoid consuming something brand new to you on race day.
After the race: Your muscles will reabsorb the most glycogen in the first 30 minutes after the run so eat the snacks provided at the end of the race then try to consume a regular meal (carbohydrate and protein) within 2 hours of finishing. For more information on healthy eating go to: kp.org/nutrition
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