Are you participating in the Peachtree Road Race or another event? Training is critical to comfortably finish the race with minimal risk of injury. However fuel, e.g. nutrition, is a vital piece of training. Now is the time to stock up on energy, not calories, and hydrate to optimize your event. Fueling effectively pre-race and re-fueling post race can have a profound impact on comfort, performance, and avoiding heat related problems.

Pre-Race Fuel Up

•  Often, the pre-event meal is best tolerated two nights before an event to aid digestion and decrease GI disturbances.
•  Choose plenty of bread, rice, pasta, fruits, yogurt, potatoes, vegetables and juice with meals. Choose lower fiber options race day (& possibly the day before). Fill 2/3 of your plate with these high energy/fuel choices
•  The typical American diet contains plenty of protein-focus on plenty of optimal carbohydrates (carbs)
•  Choose lean protein such as lean beef, turkey, seafood, nuts, milk, yogurt, soy or eggs.
•  Examples:
  •  Pasta, rice or potato as the center of your meal with lean protein and veggies as “sides”
  •  Sandwiches with turkey, chicken, roast beef vs. mayo based salads
  •  Single burger vs. deluxe burger, 2 if one isn’t enough
  •  Grilled chicken sandwiches or salads vs. fried chicken
  •  Grilled and baked vs. fried> protein and sides
  •  Thick crust pizza with veggies, Canadian bacon, chicken, etc. vs. sausage, pepperoni, meat lovers.
  •  Choose fresh fruits, yogurt, fresh veggies as sides instead of fried or fat laden sides.
    

Race Day Top Off!

•  Top off your “tank” with breakfast to boost your glycogen=energy
•  Use liquid meal replacements such as Carnation Instant Breakfast, Ensure, or Similar IF you feel overly nervous race day.
•  Choose low fiber foods to aid digestion and decrease GI disturbances before & during the race
•  Choose a little protein 
•  Choose familiar foods and fluids
•  Examples, depending on time to race start:
  •  Breakfast sandwich on bread or English muffin or small bagel or wrap
  •  Cheerios, banana or raisins and low-fat milk 
  •  Grits and egg with 1-2 slices toast & jelly
  •  Baby carrots in hummus
  •  Grapes and string cheese
  •  Banana dipped in P.B.
  •  Homemade smoothie
  •  Cereal bar, fruit, and yogurt
  •  Large juice or sports beverage with all if this is an endurance race

The Day Before the Race 

Breakfast:

1 cup juice

1 ½ c bran flakes

1 c fresh berries

1 c skim/1 percent milk

2 slices toast

1 TBSP jelly

Lunch:

2 slices whole wheat bread

3 oz turkey breast

lettuce/tomato/pickle

8 oz white grape juice

8 oz low-fat yogurt

Snack:

8 oz skim/1 percent milk

6 fruit Newtons

Dinner:

3 cups spaghetti

1 cup tomato sauce

2 oz lean ground turkey/beef/meat substitute

2 slices Italian bread without butter

Energy and Hydration During the Race 

• Weigh yourself before the race
• Choose a combination of water, sports drink, diluted juices
• Water alone can lead to hypernatremia in a race lasting over an hour- which is very dangerous- choose some sports drinks or skip every other station
• Drink 16 – 20 oz 2 hours before race
• Drink 6 – 10 oz 10- 20 minutes before race start
• Drink 5 – 10 oz every 15 – 20 minutes during the race
• Choose sports drink at least every other stop to add electrolytes and carbs
• If you’re slow-you may only need every other “water” station
• Weigh yourself after the race
• Drink 24 oz of fluid for every pound lost- this is not “real” weight loss, but low hydration
• As little as 2 percent loss of Body weight (3 pounds for 150 pound athlete) diminishes performance> for some that’s the difference of winning or not placing

• Check your urine
  • Lemonade color is good hydration
  • Apple juice color is dehydration

• Utilize familiar drinks, gels, and bars to aid energy and hydration & avoid GI distress
• Combine jellybeans, candy corn, M & M’s or chocolate covered espresso beans (instead of gels!)
• Fruit / fig Newton’s, Raisins or dried fruit (instead of gels!)

Congratulations! Now Replenish!

The first 30 min. 

Eat a snack such as

• a banana and peanut butter, 
• chocolate or other flavored milk, 
• homemade fruit smoothie with skim milk (or fat free soy milk) and fruits, 
• fruit and yogurt or a bagel with jelly,
• Continue to re-hydrate.

Within 2 hours of finish

• Eat a high-carb meal with some protein such as: PB&J sandwich
• Large mixed veggie salad with dried fruit and nuts or beans + Snack/Granola bar + Fluids
• Grilled chicken + Pretzels + Sports drink 
• Turkey sandwich with lettuce & tomato + Banana + skim or 1 percent Milk
• Drink 3 cups of fluid for every pound lost in sweat
• Continue to re-hydrate