ADVICE: Nutrition q's for a first time 1/2 runner!

[mittmee mouse]

So, the Princess 1/2 will be my first 1/2 in only 1 month! My goal is just to run the whole thing. I've done a few 10 miles, a few 11 miles, and one 12 mile run. But I have yet to figure out nutritionally what I'm doing!

What is your pre-disney race meal? And your dinner the night before?

When do you supplement? I was thinking of about 45 minute into it. I've only tried the Gu Chomps so far, but I have a power bar gel and the jelly bellies to still try.

I got severely hypoglycemic after my 12 mile run (no supplementing). I felt great running it, even like I could do another 1.1 miles! But after my shower, and about 15 minutes later, I started crashing, quickly. So I need some advice on meals.

Just FYI, I'm a vegetarian, and my pre-workout meal is generally 2 whole wheat waffles with peanut butter and coffee and water about an hour before I run.

Thanks in advance for the advice!

 

[jmasgat]

My pre-race meal is usually pretty light. A small bowl of oatmeal. Maybe a banana--or half of one.

Night before....just something substantial. Could be pasta, but this year before the relay, I had a kid's meal of turkey, mashed potatoes and corn from the food court at PO RIverside. The line was hugely long at the Pasta station, and I was not all that hungry due to a chocolate shake at Beaches and Cream. BUt it was a good amount of food--frankly, about the amount I normally eat at a sitting. Apparently "Adult" portions are too much for me!

I am a "gel at every 5 miles" kind of person, which for me is about 45 minutes or so. I don't like chewing or anything that takes too long to down, which is why I have tried and ruled out Sport Beans, Gu (too viscous) and any kind of solid food. I use Powergels. When I race the half, I have been known to just do one gel at 6 miles on the fly (which I did at the relay). Seems to also work--although I am not sure I could really tell otherwise!.

Maura

 

[bunnyfoo]

The night before is usually a combination of carbs and protein. If I'm at home, usually pasta and meat sauce. This year, I did sushi and flatbread. But if you carb load, you want to start a couple of days before the race and not the night before.

The morning of would typically be cereal or oatmeal, hardboiled egg(s) and a sports drink.

I usually eat a Cliff Block every 2-3 miles in training. I never liked gels very much. During a race, I alternate blocks between water stations.

 

[cewait]

You problem is on the run more than pre-run. Though to answer all....

A balanced meal the night before, something light and that you are used to eating. You do not want to go heavy or spicy or really all carbs if that is not what you are used to.

The morning of, a light yet carby meal. Hopefully something you have trained with and know will not create an issue. Try to get that meal on board at least a couple hours pre-start. I also take on a small bottle of powered between breakfast and the start.

Now on the run. I would not branch out into a a lot of new products since you are 4 weeks out. I would circle back around to what you have successfully used on the run. Though if there is doubt, then try something else.

I would gel (supplement in the form you decide) just as you push off for the run. Then the middle of the road solution is to take your first gel about 45 minutes into your run. Then one every 45 minutes there after. The range is really 30 -70 minutes so you may need to push the interval around... or another way to think of it is some water stops will not come exactly at 45 minutes; so there is some room to adjust on the run.

Do take your gel with a cup of water. Usually a sip followed by a gel then a gulp to wash it down.

Finally important for all, but one that you should really go for, is a recovery drink within 15 minutes post run. A 4:1 carb to protein ratio is what you are looking for, but some variance in that ratio is acceptable. About 200-300 Kcal are a good target. Something premixed is a greg way to have it ready at the finish line.

 

[Qltrgrl2]

My pre race meal is a banana and an English muffin with peanut butter. I have this before leaving the hotel so around 3:45am. Just before the start I have a Gu with a little water.

I try to carbo load the week of the race with adequate protein too. I try to skip the processed sugar and stick with chocolate if I need a treat. A few days before the race I quit eating fiber filled foods, vegetables and such. If you have a nervous stomach you might want to consider this as well.

I use Gu during the race, at the water stops. I also drink some Poweraid too, which is the drink Disney serves at the race.

Good luck and enjoy your race!
Pam

 

[SAHDad]

I pretty much second everything Coach Charles said. It's all good advice, too.

 

[FFigawi]

Like many others, I do my carb loading gradually during the week before a race. Overloading on pasta the night before just makes me feel full and bloated, so I eat sushi instead. Light, easily digestible proteins and carbs - perfect.

During the race, if it's a half, I have one goo or bloks at mile 9-ish. For a full, I have my first one after 90 minutes and then every 45 minutes after that until I'm done or too close to the finish for it to matter.

 

[mrsxsparrow]

Pasta is too heavy for me the night before a race. Usually I'll try to have pasta either for lunch the day before or dinner two nights prior. I like a turkey sandwich as my night before dinner.

I hate eating in the mornings. But obviously you need something before a race. I'll usually have half a bag of the sport beans an hour or two before the race, then the rest in the corrals 10 - 15 before start. Then I do half a packet every water stop.

I like the beans because I have sensitive teeth and theyre the only thing I've tried that don't make them hurt :/

I really do think it's a lot of personal preference. What works for one person might not work for you.

Don't forget to pay attention to what you drink, too! I found alternating water with power aid to work best for me.