Dana Lis Blogs on Training Day Nutition

Dana Lis Blogs on Training Day Nutition

Training your nutrition is just as important as training your running or walking.  Gastrointestinal problems or low energy can ruin your run- you don't have time in your training for that! This week train your race day nutrition and figure out what food combinations are best to fuel YOU for a successful race day!

Carbohydrate loading is important to provide your body the extra energy stores it may need for race day, however, it is not essential to carb load like a marathon runner. Eating adequate carbohydrate each day, a high carbohydrate dinner the night before, and taking in proper pre-exercise fuels will provide you with the extra energy stores you need. Click here to find out more about fueling with carbohydrate daily for training.

Here are some guidelines:

Pre-training meal or snack 1-2 hrs before
Easily digestible, high carbohydrate, moderate protein and low fat are key.

During training
Drink water, 3-4 large gulps every 15-20 minutes.

Post-training within 1 hour
High carbohydrate, moderate protein and 3 cups of fluids are important for optimal recovery.

Here is an example menu for a 10 am Saturday morning training run:
Friday dinner: 1 Salmon Fillet with grilled vegetables, 1-2 cups brown rice, 1 whole wheat dinner roll, 1 cup milk, 2 cups water.
Evening snack: 1 cup blueberries with ½ cup low sugar granola and yogurt.
Saturday pre-training breakfast 8 am:  smoothie with banana, fruit yogurt, milk + 2 cups water
During run: 3-4 gulps of water every 15-20 minutes
Post-run: 1 whole wheat bagel with peanut butter, yogurt + 3 cups water

Take time this week to find out what fuels you best. Try various food combinations for your pre-training nutrition. Some runners or walkers may have a hard time taking in solid food before training; a liquid meal replacement or smoothie are good options for getting in these important fuels.

Personally, I am a fan vanilla and blueberry smoothies before my Saturday morning training. More ideas can be found here.

Dana Lis, RD

Sport Dietitian, SportMedBC

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