University Hospitals Sports Medicine to give nutrition tips for race day preparation

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CLEVELAND, OH — When participating in an event that requires a certain amount of endurance, such as race, our body will go through significant energy losses. Thus, the preparation of energy-rich food needs to be done days prior to the event. University Hospitals Sports Medicine will give you advice on how to prepare yourself before race day, nutrition-wise.

Preparation should be done as early as possible, preferably around a month before the race day. Look up any nutrition information provided at the race, water supply, weather forecasts, schedule grocery shopping to get nutrition-rich food, and plan your nutrition intake.

The first thing you need to do after gaining the information for the race day, you should find the nutrition products to your liking that will give you energy and hydration. Pay attention to your endurance until you reach the nutrition station at the race track. Slowly progress to the timing and your nutrition intake by adding supplemental drinks or any products that can supply energy to your body.

When it comes to race day, there is a method known to load carbs before race day to increase the energy reserve and load the muscles with glycogen. Recent research shows that it is unnecessary as glycogen can be gained through consuming carbs during the day’s mealtimes.

Even so, the portion of carbs that you consume should balance the portion of your training. It does not mean that you should consume as many carbs as possible. You can schedule a bigger portion of your meal at lunch and a smaller portion at dinner.

On the race day, the UH Sports Medicine recommends you to consume a minimum of 100 grams of carbs which can be consumed three to four hours before the race starts. Hydrate yourself and pay attention to your urine color. Darker urine indicates dehydration. But do not consume too much fluid as it can upset your stomach.

Have 30 – 60 grams of carbs per hour for those who run in a four-to-five-hour range during the race. As for those who run under three hours, they need to consume more. The options for the stated amount of carbs are banana, energy bar, and jelly beans.

After the race, hydrate yourself but not too much. Consume the right amount of carbs, vegetables, and lean protein to recover your energy loss. Apply an ice roller to your muscles to avoid soreness and injuries. Don’t forget to stretch and have a good amount of sleep.

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