What to eat before, during, and after the race
Daily Tip #5
To enhance output, or running performance, you must optimize input. Consuming a balanced, nutrient-dense diet filled with fruits and vegetables, whole grains, lean proteins, and heart-healthy fats is commonly advised by physicians and dieticians for everyone; however, runners require more nutrients and carbohydrates than the average person to train, race, and sustain strength.
If you would like to alter your diet to optimize performance, or to lose weight, a sports nutritionist can provide individualized advice and plan menus based on your training goals. The following advice is general information that should not be used in place of advice from your doctor or nutritionist.
What to eat before a race: “Runners should eat a high-carb, low-fat, low-fiber, moderate protein breakfast one to three hours prior to a race,” says nutritionist Lauren Antonucci. She recommends a bagel with peanut butter and a banana, oatmeal with fruit, or two waffles with low-fat yogurt. Try your pre-race meal during your training runs; try not to eat anything unfamiliar on race day.
What to consume during a race: During the race, aim to take in six to eight ounces of water or a sports drink every 15-20 minutes, and take energy gels every 30-45 minutes, suggests Antonucci. Water and Gatorade will be available at the fluid stations along the NYC Half course.
What to eat after a race: Post-exertion, there is 30-minute recovery window where, if adequate amounts of a sports drink and a combination of carbohydrates and protein are consumed, recovery is faster. Carbohydrates replenish glycogen stores in muscles, and protein builds, repairs, and maintains muscles. Suggested post-race carb-protein combinations include a fruit and yogurt smoothie, a turkey sandwich, or an energy bar that includes protein.
What to eat on a daily basis: In addition to carbohydrates and protein, runners require antioxidants, calcium, vitamins C, E, and A, iron, magnesium, selenium, sodium, zinc, Omega-3 fatty acids, and potassium for energy and performance. According to nutritionist and runner Shannon Martin, training can cause deficiencies in the aforementioned minerals that, in extreme cases, can result in health complications such as osteoporosis and anemia.
When possible, avoid large amounts of refined, packaged, and preserved foods, and select fresh produce to obtain as much nutrition as possible. “Even if a packaged product contains all-natural ingredients and no preservatives, the refining process (i.e., making cereal of whole grains), will result in fewer nutrients than the fresh alternative,” says Martin.
How vitamins and minerals help:
- Vitamins C and A, selenium, and antioxidants prevent fatigue and protect the immune system
- Magnesium prevents nausea, muscle cramps, osteoporosis, and anemia
- Zinc aids in post-workout tissue repair, and converts food to fuel
- Vitamin E protects muscle tissue
- Sodium and potassium prevent dehydration
- Omega-3 fatty acids are anti-inflammatories that aid sore muscles
Good sources of vitamins and minerals:
- Vitamin C: bell peppers, strawberries, oranges, cantaloupe, papayas, broccoli, cauliflower, Brussels’ sprouts
- Vitamin A: carrots, sweet potatoes, spinach
- Selenium: mushrooms, oats, barley, eggs, turkey, lamb, salmon, tuna, shrimp, cod
- Magnesium: nuts, pumpkin and sunflower seeds, grains
- Zinc: cereals, pumpkin and sesame seeds, shellfish
- Vitamin E: almonds and other nuts, avocadoes, spinach, mustard and turnip greens, chard, sunflower seeds
- Potassium: bananas, apricots, avocados, beets, Brussels’ sprouts, cantaloupe, dates, figs
- Omega-3 fatty acids: salmon, mackerel, walnuts, flaxseeds
