Ok, so you have made the decision to do a race longer than a 5k. Training is obviously a big part of the equation, but don’t ignore the nutrition aspect, or you may just end up bonking.
It is common knowledge that carbohydrates are important for athletic performance. When you have high levels of glycogen (carbs) stored before endurance exercise, you decrease the risk of fatigue during exercise. But with all the attention on low carb diets, many people are confused on exactly what to eat for their sport of choice without gaining weight. Therefore, the amount of carbs required depends on the frequency, intensity, and duration of the exercise and on the individual’s fitness level. If the carbohydrate levels are too low, premature fatigue during endurance exercise can occur.
So what is the easiest way to figure out what those levels are, or what to eat before, during and post endurance exercise? Although, it is usually recommended that most athletes consume diets containing 60-65% of the energy from carbohydrate, this may be an unrealistic goal for some. The better way is to go by an individual’s body weight and to also slowly incorporate the additional carbs before the actual race. Race day always adds another dimension. Nerves, climate (if you are traveling for a race), and stress can all contribute to a sensitive digestive system come race morning. Personally, this happens ALL the time, no matter how perfect and familiar your nutrition plan is!
- For any exercise more than 60-90 minutes, you will need to take in between 30 to 60 grams of carbs per hour (this can be sports drinks, gels, and or bars)
- Your pre-race meal should be moderate and eaten at least 2 hours before. Too heavy of a breakfast can be devastating. And never eat something new that your body is unfamiliar with.
- If you normally drink caffeine, then it is ok to drink before your race.
- Eat familiar foods that are high in carbohydrates, moderate in protein, and moderate in fat and fiber. Close to race day, you may want to limit dairy products to avoid any gastrointestinal problems.
- Chose good-for-you carbs like fruit, whole grains (spelt, kamut, quinoa), sweet potatoes, and brown rice.