Right Food Key

Just like your car needs fuel for a long trip, the same goes for your body. Getting proper nutrition and plenty of fluids need to be an integral part of your pre-race preparation whether you’re going 13 or 26 miles. While most people know this, many aren’t exactly too sure of what to eat and drink so here’s a little guidance:

• Begin adding extra calories to your meals in the days leading up to your big run. Make sure the additional calories are a mix of carbs and proteins. As for the carbs, focus on whole grains, starchy veggies and fruits. So in other words, make the extra calories count – think whole wheat bagels for a snack rather than cookies.
• Don’t eat anything new the day before your race and eat lots of carbs. Stick to tried-and-true basics – you don’t want to throw off your digestive system. As for the dinner the night before the race, focus on carbs like whole wheat pasta – they’ll provide you with the energy you need.
• Eat a balanced breakfast the day of the race. I know – the races start early – but make sure you’re still getting up in plenty of time to get in a good breakfast at least an hour before you start running. Include a mix of complex carbs, like a bagel, with protein, such as peanut butter. Yogurt with fruit is another good option. The two – protein and carbs — working together will give you the energy you need. On race morning, the key is not to overeat. Your body has stored what you need for the race. Eat only enough to settle that feeling of hunger.
• Drink plenty of water in the hour or two before you start running. We all wake up in the morning a little dehydrated after a night of sleeping so it’s important to replace any lost fluids and build a reserve to use during the race.

During the actual race – whether you’re doing the half- or full-marathon – be sure to drink plenty of water, especially if it’s a warm or humid day. Aim to drink 4 to 8 ounces of water every 15 minutes per hour of exercise. Once you’ve been exercising more than an hour, it’s important to add a sports drink to the equation since it helps replace the sodium your body loses through sweat. As a rule, I never pass by a water station without at least one cup of fluids and commonly I take one cup of water and one cup of Gatorade.

Some runners opt to use gels or shot blocks when running to provide them with additional energy. If planning to use a gel, make sure you drink at least 8 ounces of water with it to avoid cramping. If you’re interested in using a gel on race day, make sure to try it out during a practice run to see how your body responds. You don’t want to do anything new on race day!

Fueling your body continues after your race is done since you need to replenish your body. Reach for whole wheat carbs, such as bagels, fruit (oranges and bananas are a popular choice) and a little protein.  Remember to keep drinking water the rest of the day to make sure you stay hydrated.

Feeding your body with the right foods and plenty of water will help you get closer to your running goals.