August 11, 2015
Nutrition Plan For Running a Race
This post is sponsored by LARABAR. All opinions are my own.
You have decided to commit to running a race! Congratulations. Running races can be a ton of fun, especially when the weather is nice. You can choose as little as a 1 mile run or a 5k, 10k, half-marathon, etc. Besides running, you need to focus on optimal nutrition
for your best running performance and to help you feel your best. Consuming a
balanced diet that includes carbohydrates, protein, fat, vitamins, minerals and
fluids is essential for top running performance.
Eating your best can also help prevent injury which
is common for newer runners. Specific nutrient needs depend on sex, age,
activity level and size. Consult a registered dietitian or a physician for
individualized nutrition advice.
1. The Day
Before the Race
Many people like to load carbohydrates the day before
a race. Eating carbohydrate rich meals 2 to 3 days before a race, according to
Runner's World, helps build your glycogen stores, which gives you longer lasting
energy when you need it. Complex carbohydrates are a good bet the day before a
race. Aim to consume 60-65% of your total calories from carbohydrates. Options
include pizza, pasta, bread, rice, potatoes and fruit. Skip high fat sauces
such as alfredo or pesto and stick to a lighter choice such as tomato sauce.
2. Race Day
Nutrition
On race day, it is best to have something to eat
about an hour or hour and a half before your run. It is important to focus
mostly on carbohydrates and include a small amount of protein and/or fat before
your race. A good example of what to eat is toast with peanut butter or a
banana with almond butter. The carbohydrates provide energy to fuel you through
your race and the protein and fat helps it last a little longer. Other pre-run
foods include toast, oatmeal, fruit, nuts, granola and energy bars.
If you do not like to eat before you run, consider
having a beverage to give you some energy such as coffee or tea and, of course, a bunch of water.
Avoid certain foods right before a run such as meat,
dairy and fiber. These foods may make you feel sick, weighed down or increase
your need to use the restroom. High fat foods take longer to digest, which is
not optimal right before a race.
LARABARs are a good choice because they are simple in ingredients and have protein and carbohydrates and some healthy fats. They are mostly made of dates and nuts. They can help provide you the carbohydrates you need during a race for energy.
3. During the
Race
Unless you are doing a longer race like a half-marathon or marathon, you should not have to
eat or drink during the race. Just focus on fueling and hydrating yourself
properly before and after your run. If the race has water stops, you can grab a cup of water and take a quick swig as you continue running. I like to take a sip and then dump the rest of the water on my head to cool myself down.
4. What to
Eat After the Race
After you exercise, you have about 30 to 60 minutes
to refuel which is considered the "glycogen recovery window". This
time is crucial in getting nutrients to your body to repair muscle tissue and
replace glycogen stores that were lost during your run. Focusing on a 50-50 mix
of protein and carbohydrates is the most beneficial to your body. A smart
choice is a green smoothie including 1/2 banana, 1 cup milk, 1 scoop protein
powder and a handful of baby spinach. This mix gives you the right ratio of
carbohydrates and protein and the spinach provides a boost of vitamins and
minerals to aid in recovery.
A 2006 Indiana University study showed that low-fat
chocolate milk is a perfect post race beverage due to optimal carbohydrate and
protein ratios. They found that it was just as effective as drinks such as
Gatorade in speeding recovery time. Many runners choose to drink chocolate
cow's milk or chocolate soy milk after a run.
5. Nutrition
During Training
During your time training for a 5k, it is important
to focus on a balanced diet. Choose whole grains over simple ones including
whole wheat bread, oatmeal and whole grain pastas. Consume a wide variety of
fruits and vegetables that are rich in vitamins and minerals to fuel you
through your runs and aid in recovery. Include protein rich options such as lean
meats, yogurt, milk, beans, nuts and nut butters. The meal above is grilled tofu, corn on the cob and a bunch of grilled vegetables. It is a good mix of protein and carbs plus a bunch of vitamins and minerals.
Adequate hydration is very important for runners.
Runners should have 2-3 cups for water before running and 1/2 cup water for
every 10 to 15 minutes that they ran. After a run, runners should have 2 cups of
fluids for every pound that was lost running. Fluid intake should be high for
36 hours after a run since it may take that long to rehydrate.
Focusing on proper nutrition for running helps to
reduce injuries and can improve your performance.
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