Fueling for Race Day

Fueling for Race Day

As the excitement builds up for you race day, you may be having some last minute nutrition questions that you’re just dying to know the answers to. Here are a few common questions with answers that you may find helpful.

What’s a good meal to have the night before the Event?

What you eat the night before the race shouldn’t be too different than what you’ve been eating most nights if you’ve been eating a whole-food, nutritionally balanced diet moderate to high in carbohydrates. Continue following the “plate rule” – represent half of your plate with vegetables or fruit; one quarter with lean meats, fish or legumes; and one quarter with whole grains. Make yourself a favourite healthy dish – maybe it’s a simple chicken, rice and vegetable stir-fry. Or perhaps a vegetarian burrito in a whole grain wrap and side salad. Don’t experiment with new foods the night before race day – stick to a go-to that you’ve had before.

What should I eat the morning of event day and when should I eat it?

By this point, you should have a solid pre-run or pre-walk breakfast that you know you feel good with. Part of training is testing out different foods so that on race day you’re not left guessing what or when to eat. If you haven’t, follow the same plate rule above, and fill it with foods you feel comfortable eating. Try a bowl of oatmeal, berries, nuts/seeds, peanut butter and milk 2-3 hours before the race, and top off your energy stores with a banana or other medium fruit 20-30 min before start time.

Are there any foods I should avoid on race day?

Whatever you do, don’t start experimenting with new foods on race day whether it’s before or during the race. Stick to foods you know you feel good with that don’t cause any gastrointestinal discomfort. This way, you can avoid any unwanted bathroom stops on your way to the finish line.

Enjoy your 2020 Virtual Half Marathon!