Runners: Proper Nutrition For Your Race

February 12, 2020

Proper nutrition and hydration, particularly in the days leading up to your race, can make a difference in your race-day performance.

The Franciscan WELLCARE team offers these tips for pre- and post-race hydration and nutrition.

Hydration

Drink plenty of water the day before and night of the race!
Skip the sodas and alcohol the night before.
Drink at least 2 cups of water or Gatorade the morning of and another 1 to 2 cups within an hour before the race starts.
Drink a half cup of water at each aid station and 1-2 cups after the race. Even swishing Gatorade in your mouth has proven to have benefits during a race if swallowing Gatorade upsets your stomach.
If hot or humid, increase the water intake before and during the race.
Limit yourself to one caffeinated drink the morning of the race if using to boost performance.
For half marathoners, consider eating/drinking 30-45 grams of fast-acting carbohydrates each hour.
- This could be drinking ½- 1 cup Gatorade at each aid station.
- You can also use a sports gel, sports jelly beans, Cliff blocks, etc.
- If taking a gel packet or eating carbohydrates, drink water with these. Save Gatorade for the aid stations where you will not be consuming food.

If it’s been more than 4 hours since your last meal, you might want to eat a small snack 1-2 hours before your run. Think of a piece of toast with peanut butter, an apple or banana, or a granola bar. Try not to eat anything greasy or heavy.
Hydrate, hydrate, hydrate! A well-hydrated runner will have less cramps, fatigue and will burn more calories in each run! If you need a morning dose of caffeine, switch to water for the rest of the day. Ditch the soft drinks completely.
Drink a glass of water in the hour before your run. During your runs, if you feel thirsty, stop at a water fountain or carry a water bottle with you. A good rule of thumb is to drink about 1/2 – 1 cup per mile.
After your run, try to eat a small snack/meal within 45 minutes to help aid your body in refueling and recovery! Ideas for post-workout combos is a low-fat chocolate milk, Greek yogurt with fruit or a protein smoothie.
Be careful not to reward yourself for a good exercise session by splurging on more food.
If you feel hungry throughout the day even though you have eaten nutritious meals, drink a glass of water and reassess your hunger. Sometimes we feel hungry but it is actually just thirst.

You do not need to eat any more than usual the night before a 5K. For a half marathon, 1-2 nights beforehand the race, make sure you have adequate amounts of carbohydrates for your meals (pasta, baked potato, rice, etc.).
Keep your meals low in fat (easy on butter, fattening meats, sauces, dressings, fries, etc.).
Have at least 1 form of carbohydrates (a baked potato, rice, pasta, bread) with some lean protein and a vegetable.

Drink 2 cups of water to begin race morning.
The rule of thumb for racing is “never try anything new on race day.” Stick to foods you know will sit well with you on race morning. Toast, bagel, a waffle, or fruit with peanut butter are all good choices.
Eat a light breakfast. A banana, a whole or half Cliff bar works great.
Half marathoners, consider waking up a few hours before the start of your race to eat a more substantial breakfast. An example may be a small banana, Cliff bar and 1 cup Gatorade or a bagel with jelly and peanut butter with a cup of Gatorade.
Keep your breakfast low in fiber and fat.
Remember to leave in time to allow for parking and lines in at the bathroom before the race.

Typically the best post-workout snack is a carbohydrate and protein.
- A light yogurt, a protein shake, whole grain sandwich, or a chocolate milk are all great options.
- This snack is best if in liquid form and taken within a 4- minute window of exercise.