Pre-Race Fueling
May 4, 2016
Performance Nutrition Specialist Lee Hyrkas shares his advice on eating right pre-race
Do you often find yourself struggling with what to eat pre-race? This is a common question I get from many runners. That is why today’s blog is going to focus solely on building a quality pre-race meal.
A balanced pre-race meal can provide your body with much-needed energy during the race, and can help prevent you from hitting the wall at the end of the race. Goals of a pre-race meal include providing energy for the upcoming race, aiding in recovery, preventing dehydration and maximizing performance.
Pre-Race Meal Timing
Typically, a larger meal can be consumed if you have ~2-4 hours before the run. If you only have 30-60 minutes prior to the event, a small snack or liquid based meal is preferable. Small snacks or liquid meals also may be better for runners who suffer from pre-race nerves.
Pre-Race Foods
Consuming a meal containing at least 30-60 grams of carbohydrates (breads, bagels, cereals, noodles, oatmeal, fruit, etc.) and ~10-20 grams of lean protein (yogurt, Kefir, low-fat milk, cheese sticks, skinless chicken, lean beef, eggs, peanut butter, etc.) is ideal. Whole grains (whole wheat breads, brown rice, whole wheat pasta, etc.), which are high in fiber and nutrients, are usually well tolerated if you have 3-4 hours before the start of the race. However, if you only have an hour or two before the race, lower-fiber grains and fruit (white breads, white rice, skinless fruits, fruit cups, etc.) are more easily digested. To avoid stomach issues (nausea, diarrhea, stomach cramping, etc.), runners should limit fatty foods such as bacon, dressings, hot dogs, sausages and fried foods pre-race. Practice runs are a great time to experiment with different pre-race meals, and to determine what foods and beverages are best tolerated. It may take several weeks to train the stomach to tolerate food before runs.
Hydration
Consuming adequate amounts of fluid can help rid the body of toxins, maintain a normal body temperature, lubricate joints and prevent dehydration. A runner’s performance can suffer from being under-hydrated. Use the following tips to ensure proper hydration prior to exercise:
• Consume ~2 cups (16 oz.) of fluid (water, sports beverage, milk, etc.) ~2-4 hours prior to the race.
• ~15-20 minutes prior to exercise, consume an additional 1-2 cups (8-16 oz.) of fluid (water or sport beverage).
• During the race, aim for ~2-2.5 cups (~16-20 oz.) of fluid (water & sports beverages) per hour. The Bellin Run offers water stations at 2, 3.3, 4.2, 4.8 and 5.5 mile markers. Be sure to grab a drink from at least one or two of these stations.
Sample Pre-Race Meals
Meal 1:
*1 cup cooked steel cut oatmeal with brown sugar
*5.3 oz. container Greek yogurt, fruit flavored
*1 large banana sliced – oatmeal topping
Meal 2:
Breakfast waffle sandwich
• 2 whole grain waffles
• 2 eggs scrambled
• 1 slice cheese
*8-10 oz. low-fat milk
Meal 3:
*1 string cheese
*1 English muffin with 1 Tbsp. peanut butter
*3/4 cup apple sauce
Meal 4:
*2 slices whole grain toast
*1 Tbsp. honey – spread onto toast
*1-2 Tbsp. peanut butter – spread onto toast
*8-10 oz. low-fat milk
Meal 5:
*Egg white omelet with spinach & cheese
*1 whole grain bagel
*1 large orange
*8-10 oz. milk or soy milk
Sample Pre-Race Snacks
Snack 1:
*2-3 Rice cakes
*2 Tbsp. peanut butter
*6 oz. container yogurt, fruit flavored
Snack 2:
*10-16 oz. sport beverage
*3/4 cup Goldfish® crackers
*1 string cheese
Snack 3:
*1 small container Kefir yogurt
*1 large piece of fruit (Grapes, bananas, oranges, etc.)
Snack 4:
*2 whole grain granola bars
*10-16 oz. sport beverage
Snack 5:
*1/2-3/4 cup trail mix (dried fruit, nuts, cereal)
*8-10 oz. sport beverage
Snack 6:
*15-20 pretzels
*1-2 Tbsp. peanut butter – pretzel dip
*1/2 – 1 large banana
*8 oz. sport beverage
Liquid Meals
Smoothies are digested quickly, making them an excellent choice pre-race. They’re also a great way to incorporate more fruit into your diet.
Super Smoothie:
Ingredients:
• 1 cup low-fat milk or soy milk
• 1 small container (5.3 oz.) Greek yogurt
• 1/2 cup 100% orange juice
• 1 cup strawberries or 1 banana
• Dash of cinnamon or nutmeg
Directions:
• Place ingredients into a blender.
• Add 2-4 ice cubes for a thicker smoothie.
• Blend until desired consistency.
Nutrition Information:
~380 calories, 65 g carbohydrates, 21 g protein
Chocolate Cherry Smoothie:
Ingredients:
• 8 oz. low-fat chocolate milk
• 1/2 cup Greek yogurt
• 2 Tbsp. tart cherry juice concentrate
• 1/2 cup frozen cherries
Directions:
• Place ingredients into a blender.
• Add ~2-4 oz. water for a thinner consistency.
• Blend until desired consistency.
Nutrition Information:
~375 calories, 70 g carbohydrates, 21 g protein
Lee Hyrkas, RD, CD, is a registered dietitian and performance nutrition specialist at Bellin Health. He specializes in providing evidence-based nutrition counseling to enhance athletic performance and promote health and wellness. Contact Lee to schedule a one on one session at (920) 433-4750 or [email protected].
