Race Day Diet

When you've spent months training for a race, you don't want to sabotage all that hard work by eating foods that may slow you down on the big day. You want to give your body the best possible nutrition when race day arrives. Though you may be tempted to skip eating before your run, proper nutrition before your race will help ensure that you have the energy and endurance to go the distance.

Importance of Race Day Meal

Eating the proper foods before an athletic event can enhance your endurance, promote mental alertness and prevent hunger and dehydration, according John Stanton, author of "Running: A Complete Guide to Building Your Running Program." Race day meals should help you operate at your athletic best, without causing nausea or other types of stomach discomfort. You'll need to experiment a bit before race day to determine which foods work best for you.

Fat vs. Carbohydrates

Carbohydrates are the easiest form of energy for your body to use during a race. Your body stores carbohydrates in your muscles and liver in the form of glycogen. When you run for periods of an hour or more, the glycogen stores in your muscles become depleted, causing you to rely more on fat for energy. Fat is a less efficient energy source; it requires more oxygen to metabolize. You may feel yourself slowing down once your carbohydrates are depleted and you become more reliant on fat burning for energy.

Before the Race

Carbohydrate-rich foods are your best option for race day energy. They use less oxygen per kilocalorie of energy they provide, and thus they are more-efficient fuel sources than fats when engaging in aerobic activity such as running. Jennifer Anderson of the Colorado State University Extension suggests eating three to four hours prior to the race so that you can properly digest your meal. Consume between 500 to 1000 calories of starch in the form of complex carbohydrates, such as bread, cereal, fruits and vegetables. Avoid concentrated sweets, fats and caffeine.

During the Race

Hydration is key while running. Take advantage of the water stations throughout the race to ensure that you don't become dehydrated. Dehydration can cause sweat production to drop and body temperature to climb, leaving you vulnerable to heat stroke, which can be fatal in extreme cases. Sports drinks can help replenish your carbohydrates and your fluid supply simultaneously. Experiment with various types and quantities of fluid consumption during your practice runs. This is essential so that you'll know what quantity of water will hydrate you without leaving you longing for a porta potty.

After the Race

Continue to drink fluids after the race is over. Hal Higdon, author of "Marathon: The Ultimate Training Guide," suggests that clear urine is a good indicator that you're well hydrated. Eating a small meal within the first half hour after a race is beneficial for maximizing protein synthesis needed to build muscle and replenishing depleted glycogen stores. Your meal should contain fat, protein and carbohydrates. You may not feel hungry so soon after running. In that case, Higdon suggests liquids that contain both carbs and protein, such as chocolate milk.