Fueling the Peachtree Road Race

Are you running or walking in the Peachtree Road Race or another event? Building up your mileage leading to the event is important to comfortably finish the race with little 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 make this the best Peachtree Road Race yet. Fuel your body well starting now and improve your last training efforts. Fueling effectively pre race and re-fueling post race can have a profound impact on comfort, performance, and avoiding heat related problems. This means the difference between having fun and wishing you didn’t sign up! As a sports nutritionist in Johns Creek, GA I want to share the following to help you have a really fun Peachtree Road Race and July 4th.

Pre-Race Fuel Up

• Often, the pre-event meal is best tolerated 2 nights before an event to aid digestion and decrease GI upset.
• 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.
• 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”
• 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
• 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 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

The Day Before the Race

Breakfast:

1 ½ c cheerios or similar cereal

1 c fresh berries

1 c skim/1% milk

1-2 slices toast

1 TBSP jelly

Lunch:

2 slices whole wheat bread

3 oz turkey breast

lettuce/tomato/pickle

6 oz low-fat yogurt or Greek yogurt

Snack:

8 oz skim/1% milk

4-6 fruit Newtons

Dinner:

1 cups spaghetti

1 cup tomato sauce

2 oz lean ground turkey/beef/meat substitute

1-2 slices Italian bread without butter

OR

1 large baked potato with butter/margarine

2 cups fresh mixed green salad with fresh vinaigrette 

2-3 oz grilled marinated chicken

1 cup mixed melon 

Energy and Hydration During the Race 

• Weigh yourself before the race
• Choose a combination of water, sports drink, diluted juices
• 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 instead of every one

• 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% 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
• For this distance, you don’t need anything besides a sports drink for energy

Congratulations- You Finished the Peachtree Road Race!  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 small bagel with jelly

Continue to drink constantly 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 + Water 
• Grilled chicken + Pretzels + Sports drink
• Turkey sandwich with lettuce & tomato + Banana + skim or 1% Milk
• Continue to drink to re-hydrate