Did You Know Link-Up #16: Fueling for Races

Alternate title: You Need Carbohydrates for Long Races.

Let’s dig into proper fueling for races since this topic is on my mind (my half-marathon is in two days!!) and it’s Did You Know Friday!

(see more about Did You Know Fridays here)

One of the most common questions I get when I post recaps of races or updates on my training has to do with fuel.

What do you eat before a race/workout?

What do you eat during the run?

What do you use to refuel?

The thing is, this is such a hard question to answer. Many nutrition and fitness questions are very hard to answer, in fact, because we are all different. We are literally different people with different digestive systems and metabolisms and muscles.

We all want black and white answers, but all we can really do is estimate what seems to work for most people.

Since this is Did You Know Friday (which happens the first Friday of every month, in case you were wondering), I dug a little deeper into my research instead of solely sharing my experience. I’ve decided to share my nutrition plan for my half-marathon race in a post tomorrow (otherwise this post will get quite lengthy).

It’s time to get nerdy about nutrition and fitness.

Your Body Needs Carbs.

Yes, I fully realize that it’s cool nowadays to dis on carbohydrates. I have heard one too many times at the café, “I’m giving up carbs, what can I eat?”

I have to restrain myself from giving them a good smack and telling them that all I can give them is a hunk of meat and cheese.

Some are totally fine with that…but what about veggies? Fruits? Vitamins and minerals that come from plants?? Those have carbs! And we all know grains contain carbs. (Maybe this needs to be another post on it’s own. I have so much to say on this subject.)

Aside from the fact that there are carbohydrates in a lot of foods, it is overall agreed upon that they are completely necessary for distance runners (and all other humans). I know there are other thought processes out there, but I can tell you confidently that it is thought by NASM (National Association of Sports Medicine), the Dietetics program in Nebraska and Runner’s World that carbohydrates need to be ingested before, during and after workouts.

Those are credible enough sources for me, so let’s continue.

Fueling Before, During and After Race

Pre- Fueling for Races:

This is probably the trickiest part of fueling because some people can drink a full can of coke and run out the door, while others would end up with stitches in their side, keeled over on the side of the road in the same instance.

A lot of it has to do with the foods that you are used to and the way your digestive system handles them. Over time your body will become used to the foods you eat regularly (which is why it’s not necessarily a food allergy if you eliminate it from your diet and reintroduce it, but that’s a discussion for another time).

The basic rule of thumb is to eat a balanced meal of foods that don’t upset your stomach 2-4 hours before an intense workout. The closer to the run, the more quickly digestible the meal or snack should be. Smoothies and shakes are a great quick option for first thing in the morning (unless you feel like getting up 2-4 hours early…). It’s also recommended that you are well hydrated in the days leading up to a long run or race.

[throwback to my race in Iowa where I forgot everything]

Re: Carb loading—this is not the same thing as eating a giant serving of pasta the night before a race. This has to do with an intense program that is not recommended anymore involving depleting your carbohydrate stores (leaving you hangry or super irritated and hungry), then loading up with carbohydrates. To me, the risks outweigh any possible benefits especially if hanger is involved. You also are at greater risk of hypoglycemia, mood issues, injury and it’s overall just super hard to follow through with.

Fueling During a Race:

This section is referring to running (and exercise) that takes place for over 60 minutes. Anything under that, you don’t necessarily have to worry about taking fuel with you. Depending on how fast you run, this usually means you don’t need to bring fuel for a 5K or 10K. But for a half-marathon that will take me at least 2 hours, I’m bringing some quick digesting carbohydrates with me. (<-but more on that tomorrow!)

 

Rule number two: (rule number one is to bring some carbs with you. just do it.) Don’t try anything new on race day. Resist the urge to save your prized energy packs for race day. You won’t know how your body is going to respond AND…

When muscle glycogen stores get low, muscles begin breaking down their own protein, which results in making you very sore. (source: Runner’s World)

This is one reason you need to fuel during your long race. Another reason is that if your body is out of glycogen and glucose (primary fuel for your muscles)…none is getting to your brain. It is my humble opinion that we need our brain to continue running. Long-distance races are, after all, hugely a mental challenge.

How are you going to chant your mantra to yourself if you can’t remember it because your brain is so fuzzy?

Another café anecdote for ya: I had a coworker who was an ultra-marathoner. (<-ultra-marathons are anything longer than a full marathon or longer than 26.2 miles). He was convinced that he could get through a race fueled solely by protein and fat. Well, he made it through the race, but the next week or so he was NOTABLY more confused and absent-minded. He would say something and forget he said it a few minutes later. He was much slower and had to concentrate harder on menial tasks. Of course this is only my experience in what I saw…but I really wanted to tell him his brain needed some dang glucose!!

Runner’s world suggests starting to take fuel during your run at the 35 minute mark and every 20 minutes thereafter. That seems like quite often, but I can attest to the fact that taking a little at a time helps with stomach upset.

NASM recommends 30-60grams of carbohydrates, or about 120-240 calories of quick absorbing carbohydrates for every hour of high-intensity exercise.

You should also make sure you’re in taking sodium and potassium along the way so your electrolytes stay balanced, which can usually be found in a gel or shot block. Check out this detailed explanation on how to stay well hydrated/electrolyte-d during your race. 

[Tweet “Be sure to fuel properly for your next race! #diduknowlink #runchat #fitfluential”]

Fueling after a Race:

We’ve probably all heard that it’s important to refuel within the first 30 minutes prior to a race or tough workout, but generally we hear that we need protein in the first 30 minutes. Again, the focus shouldn’t only be on the protein. You need both carbohydrates and protein to refuel. Delaying this refueling process by even two hours can have adverse effects according to NASM.

Depending on your personal needs, the race and the fuel during the race, you can either have a decent snack or a full meal (like a couple of chicken pesto pizzas. trust me…you have to try these.) post race. Try to listen to your body’s hunger and full signals and remember that there is a 20 minute delay of both. It’s tempting to gorge yourself if you are really hungry or to not eat anything at all if you aren’t feeling the hunger yet.

To replenish fluids, an easy trick is to weigh yourself before and after the race. You basically want to weigh the same after your race and if you don’t, get to drinking! Just as before and during the race, you want to alternate between something with electrolytes and plain water so that your body remains stable.

This all takes practice, so that’s one of the reasons why we train for races! Find what works for you and you can enjoy a fun race day full of those happy post-race photos.

[Tweet “Confused about fueling for your next race? Learn all about it here! #diduknowlink #fitfluential”]

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