Race Day Nutrition

Racing is a great way to stay motivated and you will perform and feel better if you take in carbs and fluid before and during your race. Most people know that you should not try anything new on race day and that includes what you are eating and drinking. So, by race day, you should have your nutrition plan worked out and have rehearsed it several times while training. Below are some general tips for what to eat and drink before, during and after races.
The week before your race, you should continue your normal diet as close as possible to keep your stomach happy. If you are going to race in an event that lasts over three hours, then you need to do a carbohydrate loading plan that week also. The exact amount of carbs that you need to take in depends on your weight, so everyone is different. But, in general, you should continue your normal high carb diet (about 60% of your calories) up until three days before the race. Then, for the three days right before your race, you should increase carbohydrates to 70-80% if your calories. You should stick with foods that you are used to eating and make sure they are low in fat. Expect to feel bloated because you are storing glycogen which is stored with water. You will probably even gain a few pounds, but don’t worry because you will lose them during the race if you carb load correctly. You will want to drink plenty of fluids (body weight in pounds X 55% = ounces of fluid you need) but don’t over-drink. The day before, stick with foods that you know you can tolerate well and plan your dinner the night before race day. You want to have an early dinner that is based on low fat carbs, like pasta, pizza, or sub sandwiches. Again, you should try your pre-race dinner during training to make sure you tolerate it well. Avoid alcohol the week before the race, since it is dehydrating.
On race day, you should ideally have breakfast 2-3 hours before the race. You want to have your breakfast planned and you should have tried it out before a long run. If you typically have coffee, have a small cup, but be sure to drink some other fluid also. Again, don’t over-drink before a race or you will be in the restroom all morning! Most people need 8-16 oz about 2 hours before the race. About 30 minutes before race start, have a small snack, such as a cup of sports drink, a gel with water, or a small granola bar or banana so you don’t start the race hungry. It is a good idea to research the race and see what they are going to offer on the course if you plan on using their fluids, so you can train with the exact fluid that you will use on race day. Bringing your own gels or other foods is always a good idea so you can stick with your plan. If you are a slower runner and will be out on the course for a long time, then you may want to bring your own fluid also since there is always the possibility that they will run out of fluids by the time you get there. Taking in fluids while running is a challenge and you have to actually get some down for it to help you. Pouring it over your head or it running down your chin will not hydrate you! There are several techniques that runners use, including taking short walk breaks through the water stations, using a straw to drink with, or pinching the cup so the opening is smaller, causing the liquid to come out in a more controlled manner. Experimenting with these options is a good idea to see what works for you.
After the race, you should eat as soon as possible and stick with foods that sound good to you. Re-hydrate until your urine is light yellow, but remember, don’t over-hydrate because this can have serious consequences even after your race. Stick with small, frequent meals and enjoy yourself after the race-you deserve it! After you relax for a bit, write about your experience and include notes about what worked and did not work for you as far as your nutrition plan went. This will help you remember what you need to work on for your next race!


-Cassie Dimmick, MS, RD, LD, CSSD
Registered and Licensed Dietitian
Board Certified in Sports Nutrition
Achieving Your Best, LLC
http://www.achievingyourbest.net/