As Seen on TV: Fueling for the Bellin Run

May 22, 2019

Bellin Health Performance Nutrition Specialist Casey Young recently shared her race fueling expertise on Fox 11’s Living with Amy. Here’s some of what she shared, plus additional information about the fueling options she had on hand. Read below and click here to watch the segment.

Fueling for a race like the Bellin Run can be tricky! Everyone is different, and what works for some runners may not work for others. Rule No. 1 is don’t try anything new on race day. Use the weeks before race day as your trial and error for what fuel sits best with you.

Some quick tips for pre-race fuel:
Keep your intake to mostly carbohydrates, a moderate amount of protein and lower fat, because of its slower digestive time.  As the window of time before the race gets smaller, that becomes even more important. Here are some ideas for higher carbohydrate foods that will help fuel your body for peak performance pre-race.

Pre-Run
Graham crackers & 1 Tbsp peanut butter and honey
1 c low fat yogurt, 1 c grapes and 1 string cheese
15-20 mini pretzels and small fruit cup

Post-run recovery foods and beverages are also important. Within 30-45 minutes post run it’s a good idea to consume carbohydrates as well as some lean protein to support optimal recovery. Suggestions include:

Post-Run
Chocolate milk or flavored Kefir
Greek yogurt and 1 cup berries
Rice cakes (2), 2 Tbsp of peanut butter with ½ banana

Fuel well and have a great race!

Casey Young, MS, RD, CDE
Performance Nutrition Specialist