By: Kathryn Szklany, MA

As many of you know, the Empire State Marathon and half-marathon is this weekend! Hopefully all week you have been thinking about what you have been eating and already have a plan for race day. Here are some nutrition tips for the race.

      1.       Increase daily salt intake the week of your taper Never did I think, I’d tell people to increase their salt intake as a future dietitian, but the average athlete loses 1000mg of sodium per 1 liter of sweat. Sodium intake is important to prevent hyponatremia (low blood sodium), muscle cramping, and dehydration. Some people will take salt tablets or electrolyte capsules during endurance events to help replace electrolytes lost during the competition. As long as you do not suffer from hypertension, or cardiovascular conditions you can increase your sodium intake, by adding salt to some of your meals. You’re body can store salt which can help you on race day. Consuming sodium in a sports drink is an easy way to consume adequate fluids, carbohydrates, and electrolytes.

2.       Decrease your fiber intake Although fiber has many benefits such as lowering cholesterol, keeping you fuller for longer, normalizing bowel movements, and blood sugar control, it is not beneficial on race day. Matter of fact, it can be the cause of many runners stomach issues.  Fiber is a type of carbohydrate that your body can not digest. Two or three days before the race you should start to decrease your fiber intake. Fiber is found in fruit, nuts, seeds, quinoa, and whole wheat products. 

3.       Hydration Gradually hydrating yourself in preparation of the race will help with regulating temperature, lubricating joints, and preventing muscle cramps. It is possible to drink too much water which would cause hyponatremia (low blood sodium) therefore; you should gradually increase fluid intake over a week, instead of trying to drink as much water as possible the day before the race. Bob Seebohar, MS, RD, sports dietitian, suggests consuming .07 to .10oz/lb (4.7 to 6.6ml/kg) of body weight 4 hours before exercise and .04-.10oz/lb (2.7 to 6.6ml/kg) of body weight 2 hours before exercise. During exercise he recommends consuming 3 to 8 oz (90 to 240ml) every 15 to 20 minutes, and to consume 24 oz/lb (1.6L/kg) of body weight lost after exercise.

4.       Pre-race food What to eat for breakfast is always something people talk about. The answer is to eat what you usually eat. You don’t want to try any new foods on race day, and possibly suffer the consequences. That being said, you want to focus on foods high in carbohydrates, low in fat and low in fiber. Some great pre-race foods are; bagels with low-fat spread, oatmeal, a banana, an energy bar, or a meal replacement drink. Another important part about pre-race food is the time that you choose to eat it. Research shows that you should eat at least 2 hours before the race, the closer you eat to the race the smaller the meal should be. If you are eating 4 hours before the race aim for a meal that contains 1000calories and if you are eating 2 hours before the race try to consume a meal between 300-400calories.

5.       Fuel during the race  See last week’s post on chews/gels to help guide you for optimal fuel during the race

6.       Post-race food Post-race nutrition is critical for recovery. This is the time where you need to replenish your glycogen and fluid stores. After the race you should eat foods high in carbohydrates, moderate in protein, and minimal in fat and fiber. As soon as you complete the race grab some chocolate milk or a recovery sports drink such as Endurox. These sports drinks contain electrolytes, carbohydrates, and protein. The milk will provide your body with carbohydrates and protein, but does not contain electrolytes. You can also take a gel after completing the race to quickly provide some protein and carbohydrates to your body. Make sure to plan ahead and bring food for after the race if the race is not providing anything. Two hours after the race runners should try to eat well balanced meals that consist of carbohydrates, protein, and fat.

Remember, to have fun. See you at the race and good luck.

 References
1.        Austin K. Seebohar B. Performance nutrition: Applying the science of nutrient timing. Human Kinetics. Champaign IL. 2011.
2.        SCAN RD. Nutrition Fact Sheet: Hydration.5:2009.
3.        SCAN RD. Nutrition Fact Sheet: Eating Before Exercise.3:2009.