Chris Helwig
06-09-2006, 05:29 PM
Let's start off discussion on the training forum with some event nutrtion discussion. Here are some event nutrition guidelines. Post comments on what you find works for you and what doesn't work.
Event Nutrition
Eating properly in the lead up to, and on race day is paramount to success at and important race. Following are some guidelines to help you achieve your race goals:
• Two days before the event (i.e. Friday if you are racing on a Sunday) consume a considerably higher than usual amount of complex carbohydrates. Choose from a variety of sources such as Whole Wheat Pasta, Pumpernickel or Sourdough bread, Bagels, Brown Rice, Potatoes, Oatmeal, Cereal etc.
• The day before your event continue to eat a higher than normal amount of complex carbs and start to pay extra attention to proper hydration
• For race day eat your pre race meal 3 hrs before the event start time. Eat something medium glycemic index such as Slow Cook Oatmeal, Pumpernickel toast, or Muesli. Have a bit of protein such as a yogurt or 2 egg whites
• 15 minutes before race start consume a carbohydrate/electrolyte solution in your water bottle
• During the race drink a carbohydrate and electrolyte solution. Drink early and often, especially on hot days
• For races of 1 hr or less you need only drink a carb solution and can have a gel 30 minutes before the race finish. Make sure you consume plenty of liquid with the gel.
• For races of 1.5-2 hrs you should take in 2-3 gels along with your carb solution. Have a gel every 45 minutes and one 30 minutes before the finish.
• For races longer than 2 hrs you will need an energy bar or similar solid food. Races 2.5-3 hrs would require 1-2 bars depending on the person. Longer races will require additional solid food.
• After the race your recovery is very important. Drink a recovery drink such as Endurox immediately following the race. Within 30 minutes consume a meal that is high in the glycemic index such as white pasta, bagel sandwich, French toast, pancakes etc.
Event Nutrition
Eating properly in the lead up to, and on race day is paramount to success at and important race. Following are some guidelines to help you achieve your race goals:
• Two days before the event (i.e. Friday if you are racing on a Sunday) consume a considerably higher than usual amount of complex carbohydrates. Choose from a variety of sources such as Whole Wheat Pasta, Pumpernickel or Sourdough bread, Bagels, Brown Rice, Potatoes, Oatmeal, Cereal etc.
• The day before your event continue to eat a higher than normal amount of complex carbs and start to pay extra attention to proper hydration
• For race day eat your pre race meal 3 hrs before the event start time. Eat something medium glycemic index such as Slow Cook Oatmeal, Pumpernickel toast, or Muesli. Have a bit of protein such as a yogurt or 2 egg whites
• 15 minutes before race start consume a carbohydrate/electrolyte solution in your water bottle
• During the race drink a carbohydrate and electrolyte solution. Drink early and often, especially on hot days
• For races of 1 hr or less you need only drink a carb solution and can have a gel 30 minutes before the race finish. Make sure you consume plenty of liquid with the gel.
• For races of 1.5-2 hrs you should take in 2-3 gels along with your carb solution. Have a gel every 45 minutes and one 30 minutes before the finish.
• For races longer than 2 hrs you will need an energy bar or similar solid food. Races 2.5-3 hrs would require 1-2 bars depending on the person. Longer races will require additional solid food.
• After the race your recovery is very important. Drink a recovery drink such as Endurox immediately following the race. Within 30 minutes consume a meal that is high in the glycemic index such as white pasta, bagel sandwich, French toast, pancakes etc.