With the BolderBOULDER right around the corner, I am tapering my training and dialing in my nutrition.
Since most recreational runners finish a 10K around an hour, eating during the race is not entirely necessary (sips of sports drinks at rest stops is okay), but fueling and re-fueling with carbohydrates before and after will provide energy for the race and promote the replenishment of energy stores (glycogen). In general, the focus before and after workouts and races should be carbohydrates, with some protein afterwards to support muscle growth and recovery. Remember, never experiment with something new on the day of a race. The time to experiment is during training.
Before the race
Having a small carbohydrate rich snack before the race will help restore liver glycogen after an overnight fast, top of muscle glycogen if it wasn’t topped off after your last workout, prevent hunger, in addition to providing energy and a mental boost. Since race waves start relatively early, plan on waking up extra early to eat something an hour or more before the race—provided you know you can tolerate it. Aim for something with 1 gram of carbohydrates per kg of body weight (divide your weight in pounds by 2.2 to get your weight in kg). Examples include 1/2 cup of oatmeal cooked in milk with 1 banana, 1-2 slices of toast topped with 1 tablespoon of nut butter and 1/2 banana, 1 fruit juice sweetened yogurt topped with a bit of granola, a few Laur-balls, or a Matcha Ginger Oatmeal Cup. If you just can’t get anything down, try and have approximately 30 grams of simple, easily digestible carbohydrates (no protein, fat, or fiber) just before the race, such as a large banana or sports gel.
After the race
Having a carbohydrate rich snack or meal afterwards helps replenish muscle glycogen stores to provide energy for your next workout. Aim to eat something within 30 minutes of the run to promote rapid replenishment of glycogen stores. Adding 15-25 grams of protein in a 4:1 carbohydrate:protein ratio will help stimulate muscle protein synthesis and repair. Examples include chocolate milk, fruit juice sweetened yogurt, nuts and dried fruit, cheese and crackers, scrambled eggs with veggies and beans wrapped in a tortilla, or a sandwich on whole grain bread. Something at the post-race expo will also work, just don’t go overboard!
The night before
I am sorry folks, but “Carb-o-loading” the night before a 10K race is not entirely necessary. Instead, it is more important to consume reasonable amounts of good carbohydrates throughout your training, particularly around your workouts. That is not to say you shouldn’t have carbohydrates the night before a race, because you should, you just don’t need to load your plate with a huge portion of pasta…and then go back for seconds. Instead, have 1-2 fist sized portions of quality, whole grain carbohydrates, such as whole grain pasta, brown rice, quinoa, millet, sweet potatoes, etc. with some protein and some fat.
Remember those Matcha Ginger Oatmeal Cups I made a few weeks ago? Well I have one left in the freezer, and I am saving it to have as a snack before my race alongside a Matcha Green Tea Latte. I have been experimenting with this combo before my long training runs and it has been working out really well for me! The green tea powder gives me lasting energy, the ginger has anti-inflammatory effects, and the amount is just right.
The lovely folks at Kiss Me Organics are willing to give one lucky reader a chance to try their product. Enter below! Giveaway ends at midnight on Monday, May 26th. Good luck!
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