Food and Races??

[MapleGirl]

What should I do about food/fuel before and after an endurance race (half marathon)? I've heard about big pasta dinners the night before. Is this necessary? What is the reasoning? Should I be careful about what I eat the whole day before the race or is it really just dinner that matters?

 

[JoanneNC]

Carb loading is still a popular past time pre-races..

I always start hydrating well 2-3 days before hand and will have a common meal the evening before a race. I definitely don't recommend trying something new. I do typically lean towards chicken/pasta combo's as full blown pasta meals are usually too heavy for me.

I would recommend experimenting with meals before your long runs and see what works

 

[Goofy-Runner]

While it is less of an issue for a half marathon you need to build up the amount of stored calories in your muscles leading up to the race. I find its not just the night before but the 24-48 hours before that count. 48 hours before I would eat heavier on the protein side then as you approach the race transition towards carbohydrates, sticking with complex carbohydrates up to 8-12 hours before the race. At that point your body has stored as much energy as its going to so don't worry too much about the morning of the race, just keep it light and easily digested. Good Luck!

Also, after the race you will crave carbohydrates. Go ahead and indulge, you'll have earned it (just hydrate as well, bad things happen to people who forget to keep hydrated post marathons......take my word for it)

 

[cewait]

Anne,

Actually a big dinner the night before an event is not a great idea. Sure, have a little pasta and enjoy the night but keep it lite and balanced. A heavy meal will keep you up as you attempt to head to bead earlier than normal and B) can possibly make you a multi-trip visitor to the little green rooms (aka porta potties) on course.

GoofyRunner is on top of how to approach the last couple days pre-race. Balance is key. The closest I come to a carb heavy diet the last week pre-race is that I will sip a PowerAde through the day on Friday and Saturday for hydration and to top off carbs.

In addition to diet, make sure to get a great night's sleep two nights pre-race. The night before the race is alsways a little tough - even after 20+ big races.


Just as information - there is a lot of confusion about carbo loading. You cannot carbo load in the last couple days prior to a race. In fact you cannot load unless you deplete first. Carb depleting is - well - painful as it takes 1-3 seriously hard worlouts to deplete the glycogen from leg muscle and some extend leiver. We are talking a legs are shaking I an not sure I can finish workout. This is followed the next day with a brisk run/walk to the point of fatigue. You may only get 3-5 miles in. This is done about 7-8 days pre-race. You will spend the next few days with sore muscle wondering if the workout was a good idea. You will also eat a heavy carb diet over the 3 days following these workouts then resumes a balanced diet once again.

 

[SAHDad]

The whole carb-loading thing used to be the second half of the equation. Runenrs used to eat little other than protein on the Sun through Tuesday before a weekend marathon, trying to completely deplete their energy stores. Then, Wed through Friday, they would eat almost entirely carbs.

The carb-loading pasta dinner remains as a tradition, but the basic advice is to make sure you are well-hydrated the couple days before the race, eat a small to average sized meal the night before, of a food that you know you tolerate well. On race morning, eat the same thing that got you through your long runs. Post-race, hydrate well, replenish the carbs, and celebrate.

 

[Zela]

I sip gatorade during the week leading up to the event. The night before I do a half or a full I eat a small piece of rotisserie chicken, a little bit of chicken rice-a-roni, a very small salad and garlic toast.