Pre-race nutrition

This one’s for my faithful follower and dear friend Joey…

You’ve been training for the “big race” now for the past umpteen weeks. Heck, you’ve even been setting your alarm an hour early each day to make sure that you get your training in. Some folks are rise and runners… not taking the time to have a little something before their morning jog, bike ride, swim, weight training session, etc. And that’s fine. Although if you’re doing it for the sole purpose of burning more fat throughout the day, I’ve got some sobering news. The research shows that it just aint the case. You’re better off to put something in your stomach such as some OJ, a banana, or a piece of toast with peanut butter. For most, anymore than that immediately before a good, solid session leaves them running… straight for the nearest toilet that is. But the energy from those foods will help to alleviate any hunger pangs and provide you with energy to get through the workout.

If the race you are competing in is at say, 8 am, then it is best to rise earlier and get in a full meal if possible. Ideally, you would want to consume the following 3-4 hours prior to the event:
– 1 bagel with peanut butter, a glass of orange juice, and a banana
– 1 bowl of cereal (low fiber) with 1% or fat free milk and pineapple with low fat cottage cheese
– 2 pancakes with syrup (little or no butter), 1 poached egg, and a glass of OJ

If you are within an hour of the race start, opt for liquids to speed up the digestive process:
– A smoothie made with milk, yogurt, and fruit
– A jelly sandwich (sans peanut butter)
– Sports gels, gummies, or bars such as a PowerBar

BUT… what if your race is AT NIGHT? Doesn’t happen very often (I sure wish it would though). The following is what should take place throughout the day, assuming the race begins at 6 pm:
– Have a normal, well-balanced breakfast of carbohydrates, proteins, and fats
– Keep fiber relatively low for the day. You’ll have jitters to worry about as it is
– HYDRATE!!! Probably should have put this in the #1 spot. Be sure to drink enough water, juice, sports drinks so that you are using the restroom about every 3 or so hours and your urine is very pale yellow, almost clear.
–  Have a lunch that consists primarily of carbohydrates like pasta, rice, and potatoes. Add a bit of protein from say, chicken or fish to keep your hunger and blood sugar levels at bay.
– Prior to the race, I recommend referring back to the aforementioned instructions on pre-race nutrition.

*Everyone is different and handles food in their own unique way. I know people who can throw down 4 pieces of pizza and then go run for an hour, no issues. Others (such as myself) require more time for digestion. TAKE HOME MESSAGE: Use your training workouts to test and see what works for YOU. And don’t forget the old saying “Nothing New on Race Day”. Do as you did in training! Then when race day comes, go have some fun and take pride in what you have accomplished. Afterwards, have yourself a margarita… Just for you Joey 🙂