Whether you're competing in a 5K or 10K run or running a half or full marathon, what and when you eat and drink directly affects your performance. Fueling yourself correctly, with a strong focus on carbohydrate energy and proper hydration levels before, during, and after any race is essential to achieving your peak performance.
The Importance of Carbohydrates
Carbohydrates are the body’s main energy source, and you certainly need energy on race day. Your digestive system breaks down the carbohydrates you eat into sugar, fueling your cells and storing it as glycogen in your muscles and liver. A steady stream of glycogen is crucial to the energy production you need to maintain the prolonged and intense activity of running any type of race. It can take just 90 minutes of running for the body to deplete the stored glycogen, dramatically decreasing your performance, endurance, and perhaps even the ability to finish. Eating very high amounts of carbohydrates prior to racing will ensure you're storing more glycogen. Commonly referred to as carb-loading, it is key to keep you going when competing in half and full marathons.
Although all racers should have meals consisting mostly of carbohydrates, carb-loading is not necessary for 5K and 10K runs since most often they are under 90 minutes. Carbohydrates also give us the key nutrients you need without filling us up too much. Some ideal food options for good sources of carbohydrates include:
- Bananas
- Oatmeal
- Steel-cut oats
- Organic juices
- Sweet potatoes
- Brown rice
- Quinoa
- Beans
- Whole grain pasta
- Yogurt
- Energy drinks
The Importance of Hydration
Optimal body hydration before, during, and after is also a huge factor in running a successful race. You lose plenty of water through perspiration, and any hint of dehydration will negatively impact your performance. Water transfers nutrients and energy to your cells and muscles, regulates your body temperature and heart rate, and keeps your joints lubed, just to name a few benefits. To stay properly hydrated, a good baseline is to drink half of your body weight in fluid ounces daily. Drink more before, during, and after your race. Both marathon and shorter race runners should add quality sports drinks or other electrolyte-infused drinks to help replace lost energy and electrolytes.
The Day Before the Big Race
Meal and hydration strategies should never be overlooked when preparing for your 5K, 10K, half marathon, or full marathon races. Twenty-four hours before start time, eat a high carb, low fiber, and low-fat meal to allow your body adequate time to fully digest the food. High protein and high-fat foods take much more energy to digest, therefore less energy will be stored. You need to save this precious energy for your race the next day.
If you're running a marathon, strive for 70% of your total caloric intake to be from carbohydrates to ensure more stored energy. Meals for 5K and 10K racers should be about 60% carbs, 20% protein, and 20% fat. At your pre-race meals, stay away from any new foods since you won't know how your body may react to them. Don’t forget to stay hydrated and drink water throughout the day.
Three to Four Hours Before Your Race
Pre-race meals of at least three to four hours prior to the race are ideal to help with the success of your race. It takes that long for the human body to completely digest food and turn it into the energy stored in the muscles and liver. No matter the length of your race, eat 80% carbs and 10% each of fat and protein at this time. Since most marathons start in the early morning, some athletes will set their alarm to quickly have this meal and go back to sleep. Drink enough water so that your urine is clear, and add an electrolyte drink 90 minutes prior to start time.
During the Race
Proper nutrition and hydration matter during your race too. Though not always possible, drink eight ounces of water every 20 minutes throughout your race. When running a half or full marathon, drink an electrolyte drink and eat an energy bar to replenish energy and electrolytes. Many seasoned marathon runners will wear a lightweight hydration belt that can hold water and energy bars.
Refuel and Recovery
Congratulations, you’ve finished the race! Reward yourself with lots of water to replace what you lost. Water will also decrease your muscle inflammation and rid your body of toxins released by your muscles during the race. Green tea and detox teas also help your body recover. Eat plenty of anti-inflammatory foods and foods with high carbohydrate levels such as:
- Broccoli
- Blueberries
- Avocados
- Grapes
- Walnuts
- Oats
- Brown rice
- Whole-grain pastas
- Whole-grain breads