It is time to line up at the startling for the race to end breast cancer with Donna. Several of you have put in hours of training, and are in the process of tapering to be able to put forth your best effort on Sunday. To keep you occupied with all the extra time you have not running, we wanted to entertain you and keep you motivated with some nutrition considerations. As the official dietitians of the Donna app, here are some specific race tips to help you #findyourfinish:
- Although you should be engaging in less physical activity a few days before the race ( known as tapering), that does not mean there should be a shortage of carbohydrates! Filling up at least half of your plate with carbohydrates 48-72 hours prior to race time will allow you to maximize your energy storages. This will allow for sustained energy and decrease the risk of the dreaded “bonk”.
- Choose prerace dinners carefully. Avoid heavy foods such as fried foods, creamy sauces, and other high fat options. Also, save high fiber meals ( such as salads) for another night. Fiber may cause uncomfortable GI issues during the race!
- Start race morning right with a well-balanced pre-race meal consisting mostly of carbohydrates for fuel, some protein to keep you full and limited excess fat, which can make you feel sluggish.
- Know your corral start time and plan to pack snacks if you have a later starter. Good, easy to digest options include fruit squeezes, apple sauce, sports chews, Gatorade, and pretzels.
- Look at hydration/ fuel map prior to race to plan for your personal race hydration/ fuel plan.
- Try your best to not try anything new on race day ( shoes, clothes, and especially nutrition!). Above all, we recommend implementing any nutritional strategies that you have found to be successful during your training. Everybody is different and will find different techniques that work better for their own personal bodies.
- We recommend 4-8 oz fluid every 15-20 minutes
- 5-3 hours of racing: 45 grams carb/hour of racing. This equates to about 1.5 gels for each hour. Can consume gradually if worried about GI tolerance.
- 3+ hours of racing: Aim for 60 grams of carbs/ hour of racing. This equates to about 1 gel every 30 minutes.
*You can also use sports blocks, beans, and fluids to meet carbohydrate/calorie needs
- Refuel after the race! In the Runners Village, there is usually snacks to grab post race. However, if you would like to ensure that you have a snack of your preference, throw your favorite recovery snack in your checked in bag to have access to after the race. Chances are, it will be some time until you can successfully leave the race and get to your next meal so being prepared with snacks can be vital. Proper recovery nutrition rebuilds muscles and prevents soreness!
- Reduce inflammation triggered by race by filling your plate with ant inflammatory foods like salmon, spinach, kale, oranges, walnuts, and berries.
We wish you all a fun, safe, fast day! Congratulations on finding your finish at the Donna Marathon. For more sport specific nutrition information, be sure to follow @dopvperformance or email Kelsey@dietititansofpalmvalley.com