Nutrition Tips: What to Eat Before Race Day

Part of your race training regimen should include a nutrition component as it is what will keep you fueled throughout race day. Yet, many people neglect this component but can’t understand why one day they have a great run and the next day they are struggling just to finish. Well, it could do with their food intake. So, here are some tips to consider trying before race day.

One important thing to remember is that there isn’t one method that works for everyone, rather, there are guidelines to follow and work with to see what works best for you and your body. That’s because your body will react and process food differently than someone else. So, again, you should take these tips and work them into your routine to see what works best for you.

First and foremost, maintain proper hydration. Dehydration or over hydration is the biggest deterrent to a successful race. So, when do you know if you are properly hydrated? Check the color of your urine. It should be very light to clear in color. Consumption beyond this point could negatively impact your electrolyte balance and of course cause you to wake throughout the night to go to the bathroom. Fluid replacement drinks are a good alternative as it helps you maintain proper electrolyte balance.

As for your food intake, a good rule of thumb is to consume between 65% – 75% complex carbohydrates. This will help sustain your blood glucose levels during the race. Choose complex carbs low on the glycemic index rather. Steer clear of simple sugars such as candy as it will not sustain your glucose levels. Rather, it will cause your blood glucose levels to spike and then rapidly drop, causing fatigue and reduction in sustainability during the run. Also, avoid foods high in protein as they take longer for your body to digest which could cause cramping or other GI problems during race day. Avoid fatty foods for the same reasons! Furthermore, avoid foods high in fiber as they can cause problems such as diarrhea and nausea.

Your best bet is to experiment with foods long before race day (during your training runs or workouts) to find out what works best for your body and will give you the sustained energy you need for peek performance. Then, once you have a good nutritional routine, don’t change it before race day. Your body may react adversely to the change and cause all sorts of GI problems before, during and after the race.

Finally, on the day of the race, make sure you are finished eating approximately two hours before race time. Also, it is important that you keep your body fully hydrated during those last two hours. That means you should continue drinking water or your sports drink right up until the race gun goes off!