Fuel for Runners
I get a lot of questions about what I eat before and during a race. Upon hearing that I would be running several hours for an ultra marathon, one person even asked if I would take a lunch break. While I have never taken any lunch breaks during a race, it is so important to fuel your body before and during a race, and to take care of it post race as well. There are some food items that I have found don't sit well on my stomach - unfortunately, the only way to learn that is through trial and error. The list below represents my favorite items - but like everything else, you have to find what works for you!
Leading Up to the Race and Night Before
While I don't get too worried about what I am eating leading up to a 5K or a 10K, I definitely do plan accordingly for anything half marathon distance or longer. That said, I cannot say enough about hydrating all the time during training. Drink your water and make sure you are drinking enough to replace any fluids you lose during the run!
Water
I've already said it - but drink your water throughout training and especially leading up to race day. And don't wait until the night before to do all your hydrating.
Dinner
My go to pre-race dinner is salmon and rice. If I cannot get salmon and rice, I go for another type of fish and carb (like a pasta) with a light butter or teriyaki sauce. This ensures I have good protein, carbs, and isn't too heavy on my stomach.
Carb-Loading
I don't do a ton of carb loading the in the days ahead of my run, unless it is a really big race, marathon distance or greater. I tend to eat fairly balanced regularly.
Race Day
So much to talk about for race day. From what I eat in the morning, how long before start time I eat, to what I eat on course.
Morning - 90 minutes before start
I drink a caffeinated tea while I am getting ready and sometimes take it to go depending on when I need to leave to get to the race. I love this Masala Chai Tea. 90 minutes before race time I eat a bagel with peanut butter, usually just half, but I take a whole one just in case. 30 minutes before start I will eat either a banana or a Clif Bar depending on what I'm feeling.
During the Race
I have tried so many things during the race and all of these work for me.
On the Go:​
During a Walk Break
Other Notes
On really humid days, I will take one of my water bottles with electrolytes. I cannot do gatorade, but love Tailwind Endurance Fuel and it comes in variety packs so you can try many flavors.
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I have tried carrying fruit with me, but that does not work well for me. But I know lots of runners that carry sweet potatoes and other natural products.
Post-Race
After a race, you should eat all the things! I have found that certain things are helpful for my recovery!
Recovery Drink
Again, I go back to Tailwind Recovery Mix, which makes a few different flavors for recovery drink. I like the chocolate the best, but all the flavors are good. You can buy the variety pack then purchase a large bag of your choosing.
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I love a good class of chocolate milk right after a race.