You have been training for months and it is finally race week! This means lighter workouts, stretching to stay loose and extra sleep. But what role does nutrition play in the few days leading up to the race?
- Routine: Stick to your routine and eat at all meals and snacks. This is not the time to eat less, restrict calories or eat new foods that could upset the stomach.
- Hydration: Carry a water bottle with you at all times and aim to consume 40-50 oz minimum. Limit caffeine and alcohol as they dehydrate your body.
- Carbohydrates: Your main fuel source as an athlete is carbohydrates. Consume in all meals and snacks to keep stores in the body high to fuel your race.
- Race day breakfast: Consume usual foods you have tried prior to long training days. Your meal should be mainly carbohydrate, some protein, low fat, low fiber and consumed 3-4 hours prior to race. Sip on fluids as needed.
- 1- 2 hours pre race: Consume another 100-150 calories to keep your metabolism boosted and energy high.
Written By Cortney Langdon, Registered Dietitian for Progressive Endurance. She has been helping individuals meet their nutrition goals since 2011 through Fuel for Life. She obtained her Bachelors of Nutrition from Western Kentucky University in 2010 and completed her Masters in Nutrition from Murray State University in 2014. In 2012 Cortney received her certification as a Nutrition and Wellness Coordinator, which she used in the workplace to educate employees on a healthy lifestyle. She believes that all goals are attainable and can provide individualized plans to help you fuel for life. Cortney Langdon currently lives in Louisville, Kentucky.