In order to maintain peak performance when running a race, it's important to pay attention to the types of foods eaten during the days before the event, on race day and after the event. Whether running a 10K or a half-marathon, you need to eat a nutritious, well-balanced diet that contains a certain percentage of calories from carbohydrates, proteins and fats, and plan your meals to complement their energy output.
Consume Only Quality Calories
Eating wholesome, natural and unprocessed foods can benefit the runner because these foods are easy to digest and can provide a steady source of energy. Runners need to avoid eating junk food and should base their diet around slow-burning carbohydrates, lean proteins and healthy fats. Owner and head coach of The Running Center Mindy Solkin recommends that runners focus on eating a diet that is high in carbohydrates and also contains lean proteins and healthy fats.
Eat More Carbs than Protein
A high-carbohydrate diet is essential for running a race, because it provides a steady source of fuel. Carbohydrates need to be consumed up to four hours before the race, and runners can rely on complex carbohydrates such as oatmeal, wheat pastas, whole grains, cereals and certain vegetables as a steady source of fuel. A diet that is high in complex carbohydrates will help runners meet their sports nutrition needs and will also support their running program.
Drink Enough Fluids
Running can deplete the body's water reserves, and it's important to increase water and fluid intake before, during and after the race to stay well-hydrated. Hydrating yourself adequately helps to regulate the heat released by the muscles during the run. Dehydration can lead to overheating, fatigue, muscle cramps and may also put the runner at risk for injury. It is essential, when running a race and training, to drink water and sports drinks.
Consume Sports Supplements to Complement Your Diet
Sports supplements such as energy bars, energy gels and sports drinks with protein can complement the diet and provide fuel when a meal is not readily available. When running a race, you can rely on carbohydrates from an energy bar or energy gel. These provide a quick boost of energy to help you push through a difficult run. Sports drinks with protein can help support muscle recovery and repair after the race, and they also replenish lost electrolytes and fluids. "Fitness" magazine writer Alyssa Shaffer recommends drinking about 6 to 8 oz. of water or other fluids every 15 minutes to stay hydrated.
Eat Small Meals Throughout the Day
It's important to eat small meals every three to four hours in order to curb hunger pangs during the race, and also ensure that you have enough energy to get through the race. Eating small, well-balanced meals throughout the day ensures that you will have a steady source of energy and stabilized blood sugar levels throughout the event. Eating small meals also prevents overeating.
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