The Ragnar refers to a series of relay races held across the United States over the course of the year. Each race consists of a host of 12-runner teams trekking 200 miles total, with participants individually responsible for 9 to 24 miles each. The Ragnar generally takes all day and night to complete and is a grueling test of physical endurance, stamina and resolve, so proper nutrition is key.
Carb-Loading
Brown rice, breads, pastas and cereals are traditionally the high-carb foods of choice when "carb loading," the practice of eating plenty of carbohydrate-rich foods as a means to store energy. The body converts carbs to glucose, essentially "blood sugar" to be used as extra energy for working muscles. According to "Runner's World" contributor Alice Palmer, an athlete eats 5 to 7 g of carbohydrates per kilogram of body weight to successfully store glucose for an endurance event, such as the Ragnar. Doing the math, this means the average 170-lb. male needs around 540 g of carbohydrates the day before the event.
Protein
Protein such as that in lean poultry cuts, legumes and nuts helps stave off hunger and repair muscle micro-tears that the runner faces during the course of the Ragnar. Protein also works in conjunction with ingested carbohydrates by slowing the body's ability to burn through the carbs, meaning glucose stores aren't used up as quickly. The recommended amount of protein consumption on the day before the race is 1 g per kilogram of body weight, meaning a 170-lb. male requires about 77 g of protein.
Snacks
Aside from carbohydrate-rich meals, snacks aid the Ragnar runner in storing up glucose for the event. Snacks such as a fistful of raisins, apricots or other dried fruits provide 75 g of usable carbohydrates. Rice cakes or whole grain toast drizzled with honey or jam also ups the carb count. Adding 1 tbsp. of peanut butter gives the runner additional calories as well as 8 g of protein. Other snacks like energy bars or energy gels are options as well.
Water
Runners cannot underestimate the importance of water, no matter the race conditions. Not only should athletes drink plenty of water during the race, but also before. The human body stores about 3 g of water per gram of carbohydrate ingested. This stored water contributes to pre-race weight gain, which helps the runner remain hydrated but is generally lost as sweat during the Ragnar.
References
- "ACSM's Guidelines for Exercise Testing & Prescription, 7th Ed."; American College of Sports Medicine; 2006
- Runner's World; 60-Second Guide: Carb-Loading; Alice Palmer; April 2010
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