Should or shouldn't you eat before your race? If you do eat, what should you have? Community Sports Medicine dietitian, Jackie Dikos, provides race day nutrition tips for runners taking on a half or full marathon.
Before the Race
Consider performance fuel first.
- Aim for pre-race fueling to emphasize carbohydrate-rich food sources.
- Limit the amount of slow to digest fat and fiber as part of pre-race eating, as these may cause digestive upset.
- Examples of pre-race snacks:
- Granola bar
- Applesauce
- Pretzels
- Sports drink
During the Race
Take two.
- Be sure to take two fluid cups at each aid station. A second cup of fluid will be very helpful if the first cup is inadequate for hydration needs.
- Simply pinch the second cup shut while you drink from the first to minimize spilling.
- Avoid mixing fuel sources. Take gels and solid food sources with water or electrolyte-only products.
- Do not combine gel or solid food sources with sports drink at the same aid station.
After the Race
Refueling after hard and intense efforts, such as racing, will support recovery.
- Eat carbohydrate-rich foods, as well as a quality source of protein. Try to have a snack within 30 - 45 minutes.
- Examples of post-race snacks:
- Chocolate milk
- Smoothie
- Protein drink + piece of fruit
- Sandwich
- Yogurt + granola
- Gradually include healthy fat and fiber throughout the day.
- Replace electrolytes.
- Heavy sweat loss racing requires electrolyte replacement, particularly for events that exceed 60 - 90 minutes. Aim to incorporate electrolytes through food sources and/or an electrolyte-containing beverage, like Gatorade.
Jackie Dikos, RD, CSSD, is a registered dietitian and a certified specialist in sports dietetics.
