It can be very confusing working out what you should and shouldn’t be doing with your nutrition in training, there is no one size fits all approach. But here are top 10 nutrition tips to focus on in the lead up to race day.
1. Carbs are king – focus on carbohydrates for energy
• Carbohydrates provide our bodies and muscles with energy – this is super important during our training and especially as our distances increase. Make sure that all your meals have a source of carbohydrate for example: bread, pasta, rice, noodles, potato.
• Pre longer training runs top up your energy levels with a small carb rich snack if it has been over 2 hours since your last meal. Good options could include: crumpets and jam, rice cakes, cereal bar, fruit or a smoothie.
2. Don’t forget about hydration
• Being dehydrated can affect your performance, it can also exacerbate any gut issues. So focus on starting any runs well hydrated.
• How can you tell if you are well hydrated? You should be urinating every few hours, check the colour – you are aiming for a pale straw colour.
• Do I need electrolytes? This will depend how long your run is, and also the weather. Electrolytes are unlikely to be needed every day, but on longer runs and in hotter temperatures they may help keep you hydrated during your run and rehydrate you after.
3. Practice, practice, practice!
• Experiment with fuelling in training, do not leave this to race day. Finding what works for you is the most important thing.
• Test out some different products and foods. It doesn’t have to be all gels, you can use real foods such as sweeties or fruit to fuel your runs.
• Precision Fuel and Hydration are the official race nutrition partner, so you could consider testing their products out during your training and if they work well for you then you know they will be there ready for you on race day to pick up on the route.
4. If your run is longer than 60 minutes – you need to fuel during it!
• This is to fuel your body to perform as well as possible and ensure that you do not ‘hit the wall’.
• This is especially important for the half and full marathon, where we would recommend at least 30g carbohydrate per hour for the half marathon and 60g carbohydrate per hour for the marathon. Some people can manage a lot more than that but this requires training!
5. Prioritise your recovery during training
• We often overlook recovery and just focus on getting our training in. Remember the 4 R’s:
o Rehydrate: don’t forget to drink and replace the fluid you have lost in sweat.
o Repair: choose a high protein option to repair your muscles and promote muscle protein synthesis.
o Refuel: choose a high carb option to replenish those energy stores.
o Rest: do not forget to prioritise sleep!
• Did you know? Chocolate milk is a perfect recovery drink as it has just the right ratio of carbs to protein for optimal recovery!
6. Carb loading can really help! But it is more than just pasta the night before.
• Carbohydrate loading is increasing the proportion of carbohydrate your diet in the 48hours pre race. It can be quite difficult to truly carb load, as you need between 8-12g/kg body weight (That is 560-840g carbs per day for a 70kg person!).
• It is important that you do not increase your overall intake, but just prioritise carbohydrates over everything else.
• Alongside this is to decrease fibre intake and avoid heavy and high fat options that could cause stomach issues on race day.
• Carb loading is more important for the marathon and half marathon. But if you are racing the 10 or 5km then still focus on having carb rich meals in the days leading up to the race. I would highly recommend testing this out in your training so you can work out how best to do this for you.
• That being said, pasta the night before the race is still a great option!
7. Pre-race morning routine is important
• You should be aiming to have breakfast at least 2 hours before the start of your event. This will give you plenty of time to digest it and avoid any upset stomachs.
• You should choose something that you are used to eating and feel comfortable. If you are staying in a hotel pre race, then call ahead and ask what they offer for breakfast so you can be prepared and try this in training.
• Choose a high carbohydrate option to ensure your energy stores are topped up for the start line. Good options include porridge, bagel, toast and a glass of fruit juice.
8. Ensure you have a balanced diet and stay consistent with your nutrition during your training
• Try to keep to regular balanced meals during your training. This will help keep you fit and healthy and also have the energy for day to day things such as work and social events alongside your training.
• As your training volume increases you will likely need to eat more especially around you long run sessions.
9. Don’t try anything new on race day!
• This is the number one rule – no new foods, no new gels, no new kit!
• I know it is tempting to pick up that gel or drink during the race, but it is best to come prepared with your own trusted options if you haven’t tried it before.
10. Stick to what works for you!
• Everyone has an opinion on what nutrition is best, especially when it comes to race day. But follow these top tips and work out what works for you and feel confident and stick with it.
• If you are still unsure then speak with a qualified sports dietitian or nutritionist to get personalised advice.
Written by Rachel White, Sports Dietitian
Rachel is a qualified sports dietitian and nutritionist who supports her clients fuel their exercise and adventures. She is a keen runner and cyclist. If you want to find out more then follow her on Instagram @rachelwhitenutrition or head to her website www.rachelwhitenutrition.com.
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