Special thanks to Brian Joyce, ProRehab physical therapist and our very own half-marathoner for the great article on pre-race nutrition! Enjoy!
Fueling prior to a half or full marathon:
Research shows that in order to keep the liver full of glycogen stores and maximize your energy level throughout the duration of longer races, it’s best to consume 1.5-1.8 grams of carbohydrates per pound of body weight. For a 150-lb runner, that equates to at least 900 calories to consume prior to your race! The American College of Sports Medicine recommends eating this meal 3-4 hours prior to your race. Since most races start between 7 to 8 am, it may be unrealistic to wake up so early to eat this meal. In this case, try consuming 1 gram of carbohydrates per pound of bodyweight 2 hours before the race. Since this will not be the optimal amount of carbohydrates for a longer race, you will want to fuel early in the race with energy gels and continue with a consuming 30-60 grams of carbohydrates each hour during the race. Regardless of which strategy you choose, the safest way to avoid any GI issues during the race is to practice following this nutritional guideline prior to a workout so you know you can handle this amount of calories prior to a hard effort.
Taken from Runner’s World:
Sample pre-race meal plan for a 150 lb. runner:
3 to 4 hours prerace
1 cup cooked oatmeal with 2 tablespoons honey 62 g of carbs
6 ounces yogurt 17 g
1 large banana 31 g
2 tablespoons raisins 16 g
4 ounces juice 14 g
12 to 20 ounces water 0 g
Total Carbs = 140 g
90 minutes to 2 hours prerace
1 slice bread with 1 tablespoon jam 28 g
24 ounces sports drink 47 g
Total Carbs = 75 g
30 to 60 minutes prerace
1 energy gel or serving of energy chews 25 g
8 to 12 ounces water 0 g
Total Carbs = 25 g
Other pre-race nutrition tips:
1. Avoid new foods – The most important thing prior to a big race is to not try anything new that your body may not respond well to, and this includes nutrition as well. Often, bigger races are in new cities and you may be enticed to try a new restaurant prior to the next morning’s race, but this may not be in the best interest of your digestive system. Stick to simple and familiar foods that you know your body can handle. Avoid excessive fiber, spicy foods, and high fat foods. These may give you gas if your body is not accustomed to this diet.
2. Obtain more of your carbohydrates from fruits and vegetables – Although carbohydrate loading makes people think it’s beneficial to stuff oneself with pastas and breads, this may not be the best option to try the day before a race (especially a race shorter than a half marathon). Instead, try a moderate amount of carbohydrates in the several days prior to the race. The fruit and vegetable sources will provide the needed carbohydrates as well as added nutrients. Grain sources are fine to consume as well, but try just eating to fullness rather than engorging yourself with breadsticks, pasta, or pizza.
3. Eat breakfast the morning of the race – although pre-race jitters may leave your stomach mildly upset and in no mood for filling itself with anything sloshing around every step of the race, breakfast can fill you with an energy source to tap into during the race rather than leave you feeling full and sending you on an extra trip to the porta-potty. Studies show that breakfast keeps your blood sugar steady and can leave you less likely to bonk during a race. So don’t miss the opportunity to provide yourself with a more steady energy source the morning of the race. If solid foods are unreasonable for you to eat pre-race, try liquid sources such as a fruit smoothie, juice, or yogurt (as long as these are familiar foods to you).
4. Limit excessive water consumption – While water is essential optimal race performance and even 2% in body weight loss due to dehydration can lead to a decline in performance, be careful diluting your electrolytes pre-race by chugging water alone. Low electrolyte levels can lead to cramping and in extreme cases, hyponatremia, a potentially life-threatening condition of depleted sodium levels. A good recommendation would be to drink 16 ounces about 2-3 hours prior to the race and another cup of water just before toeing the line.
