Mastering Nutrition for the Race Day

As race day approaches, we have probably heard the familiar advice: hydrate well, load up on carbs, and ensure you’re getting enough electrolytes and nitrates. But how can you ensure you’re fueling your body with the right nutrition leading up to the competition? While every runner is different, there are several common principles that apply to all when it comes to race nutrition.

Race Day Nutrition: A Holistic Approach

Assuming you have trained well to meet your goals, it’s time to focus on nutrition during the final 2-3 weeks of taper phase leading up to the race. This phase involves reducing your mileage but maintaining intensity. Here’s what you need to consider from nutrition perspective:

• Low-Fiber Diet: To prevent stomach discomfort, choose foods that are easy to digest and lower in fiber.
• Increased Hydration: Ensuring you’re well-hydrated helps with recovery and muscle function.
• Refueling: Stick to tried-and-tested foods that your body is familiar with, and avoid introducing anything new during the last 7-10 days before the race.
• Getting Carb Loading Right: Carbs are the key fuel for endurance efforts like a marathon. However, avoid overdoing it to ensure you are not gaining weight before the race. Will cover more on how to carb load right in the next section.

Carb Loading: The Key to Glycogen Storage

One of the most important aspects of race nutrition is ensuring your muscles are stocked with glycogen, the primary fuel for endurance events. Here’s how to maximize glycogen storage:

However, don’t start carb loading till the final 2-3 days before the race to avoid gaining weight. 2-3 days or even a single day of carb loading is sufficient to top-up the body’s glycogen capacity.

Before race day, focus on fast-absorbing foods that are low in fiber. Take these with a modest amount of protein. Few examples:

• Rice
• Bread
• Dosa

What to Avoid:

• Sugary foods, which can cause energy spikes and crashes
• Salads, as they are high in fiber and may cause discomfort
• High-fiber foods that are hard to digest, like raw vegetables

During the Race: Fueling for Success

On race day, keep your fuel strategy simple:

• Isotonic Drinks and Gels: These provide easily absorbed energy, and the 2:1 glucose-to-fructose ratio is ideal for replenishing glycogen stores without causing stomach issues.
• Carbohydrate Absorption: The human stomach can typically absorb about 60 grams of carbs per hour. Any more than this could lead to gastrointestinal distress, so aim for consistent intake.

Preventing Muscle Cramps: The Role of Electrolytes

Muscle cramps can be a major problem during a race. However there is no single cause, but it is multifactorial. It is often caused by a combination of dehydration, electrolyte imbalances, glycogen depletion, high intensity efforts or neuro-muscular fatigue.

To rule out electrolyte imbalance causing cramps, make sure to replenish electrolytes through sports drinks or supplements, stay well-hydrated, and manage your race intensity.

You could also top-up electrolytes such as Magnesium, Sodium, and potassium starting a few days before the race.

Post-Race Nutrition: The Recovery Phase

After the race within the first hour, it’s crucial to refuel and support your body’s recovery. Aim to consume:

• Carbohydrates: 1 gram per kilogram of body weight within the first hour post-race to help replenish glycogen stores.
• Protein: An additional 15-20 grams of high-quality protein (from sources like dairy, or a protein supplement) to accelerate muscle repair and reduce recovery time.

This combination supports rapid recovery, reduces muscle soreness, and prepares your body for subsequent training sessions.

This structured approach to holistic nutrition should help ensure that you’re properly fueled for optimal performance. By focusing on the right foods, timing, and hydration strategies, you can set yourself up for a successful race and speedy recovery.

Compiled by Team GeeksOnFeet for the love of running