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Many people have pre-race rituals that now we have adopted for years, and we follow them regardless of the climate, distance or location. Whereas some rituals are nice (hydrating earlier than a race is all the time essential, and fortunate socks can by no means be fallacious!), some rituals needs to be adjusted based on your race distance. Diet and hydration are two such rituals! After all you will need to toe each beginning line properly hydrated and with glycogen shops and blood glucose topped off, however how a lot and what you’ll want on race day will differ. Listed here are some easy-to-follow fueling pointers from 5K to marathon.
5K
Race-day breakfast needs to be high-carb, low-fiber and really simple to digest. Intention for about 200 energy of straightforward carbs 1–2 hours earlier than your race. Strive 1 cup low-fiber cereal (suppose Cheerios, Rice Krispies and the like) plus almond milk (many runners have hassle digesting cow’s milk pre-race) plus half a banana.
Hydrate with 8–12 ounces water 60–90 minutes earlier than the race begin.
Closing gasoline for a 5K will not be usually vital. Nevertheless, when you race longer distances and desire a ultimate enhance, take ½–1 gel or a number of crackers 10 minutes earlier than the gun goes off.
Throughout-race gasoline is mostly pointless. You received’t wish to spend time visiting support stations and can barely be capable to sip when you attempt. When it’s actually sizzling or humid, seize one cup of fluid 1–2 miles in as wanted. Your greatest wager is to hydrate earlier than you’re taking off!
10K
Race-day breakfast will increase to 250–350 energy, eaten 2–3 hours pre-race. Strive 1–2 packets of prompt oatmeal (it may be flavored—you want the carbs for power to race) plus a selection of cow, soy or almond milk and one banana.
Hydrate with 12–16 ounces water 2–3 hours earlier than begin time.
Closing gasoline: Experiment with 4–8 ounces sports activities drink 10 minutes earlier than the beginning.
Throughout-race gasoline: If racing for greater than 60 minutes, eat 100 energy (of sports activities drink/gel) after 45 minutes. When it’s sizzling or humid, drink 4–6 ounces of fluid each 2 miles.
Half Marathon
Race-day breakfast will increase to 400–500 energy, and may now embrace protein because of the longer length of the race. Strive half a bagel with peanut butter and jelly plus a banana 2–4 hours previous to the beginning.
Hydrate with 12–16 ounces water or sports activities drink 3–4 hours pre-race. Observe: It’s okay to omit the banana when you’re selecting a sports activities drink as a result of these carbs/energy rely too.
Closing gasoline: 6–8 ounces sports activities drink, or one gel plus 6 ounces of water 10 minutes earlier than.
Throughout-race gasoline: 30–60 grams of carbohydrate per hour after the primary hour. For instance, 1 gel or 16 ounces sports activities drink (4 ounces each few miles) for a half marathon lower than 2 hours, or 1 gel plus 16 ounces sports activities drink for a 2:30 half. Complete fluids ought to match sweat price, averaging 24–32 ounces per hour.
Full Marathon
Race-day breakfast ought to now be in two components, totaling 600–700 energy and together with carbs and protein or fats. 4 hours previous to the race, eat an entire bagel with both PB&J or two eggs. Then 1.5 hours prior, eat oatmeal or a granola/power bar.
Hydrate with 12–16 ounces fluid 3–4 hours prior, then one other 7–12 ounces 1.5 hours prior.
Closing gasoline: Take one gel with 4–8 ounces water or 8 ounces of sports activities drink or about 100 energy of any fast-acting carbs.
Throughout-race gasoline: As much as 60–90 grams of carbs per hour! Experiment throughout lengthy runs to search out your “candy spot” of fueling. Examples are 4–6 ounces of sports activities drink each 2 miles plus gel with water each 40 minutes (4–5 miles). Strive including 1–2 power chews each different mile as properly.
Lauren Antonucci, M.S., R.D.N., C.S.S.D., is a board-certified sports activities dietitian and the proprietor/director of Diet Vitality in NYC. She has fueled hundreds of marathoners and fueled herself to greater than 12 marathon finishes.
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