Race Week Nutrition
- Preform a challenging but not exhaustive workout one week before race day.
- Eat normally (55-60% of your diet coming from carbohydrates) until three days before the race
- Eat a high carbohydrate (70%) in the three days preceding the race
The Best Carbs for Runners
- Berries
- Brown Rice
- Energy Bars
- Yogurt (recommend Mountain High Plain)
- Old-Fashion Oatmeal
- Sports Drink
- Tomato Sauce
- Whole-Grain Bread
- Whole-Grain Pasta
Best Recovery drink is Chocolate Milk from the author Matt Firzgerald
Best Pre-Race Foods
- Bagel
- Banana
- Energy Bar
- Meal Replacement Shake
- Oatmeal
Pre-Race Hydration
sip small amounts of water for up till an hour(60 min) before the race. Then DO NOT drink any liquids till 10 minutes or less before the race. At this time take a couple of swigs of a sports drink so that your body can easily access the nutrients of the drink for the race.
Sample 24-Hr Carbo Loading Meal
(All measures are for carbs)
Post Workout(104g)
Breakfast
Mid-Morning Snack
Mid-Afternoon Snack
Dinner
Evening Snack
SLEEP!!!
Breakfast
Pre-Race
Post Workout(104g)
- 2 Servings chocolate milk(104g)
Breakfast
- Oatmeal, orange juice(67g)
Mid-Morning Snack
- Banana, glass of milk/Ensure (69g)
- Peanut Butter and Jelly Sandwich (82g)
- Garden Salad
- Apple Juice
Mid-Afternoon Snack
- Apple, glass or milk/ensure (60g)
Dinner
- spaghetti with tomato sauce (110g)
- Roasted vegetables
- apple juice
Evening Snack
- Power Bar (85g)
- Ensure
SLEEP!!!
Breakfast
- 2 Bananas (162g)
- Chocolate Milk
Pre-Race
- Energy Gel (27g)
- Water