| Pre-Workout /
Race Nutrition |
|
There are two parts
of pre-workout / race nutrition.
First are the 2 weeks prior to a
race, and the second is the morning
of the race.
|
| 2 Weeks Prior |
|
Avoid caffeine, diet sodas and
alcohol.
Maintain an adequate balance of
electrolytes by taking in sports
drinks as well as plain water for
hydration.
Increase fluid intake. Be sure
that your urine is a light yellow.
Slightly increase carbohydrates.
Maintain a 60% carbohydrate / 40%
protein ratio. Don't worry about
depletion / loading cycle.
Don't try anything new in terms of
diet or fluid intake.
Be well rested. Getting a good
night's sleep two nights before the
race is more important than the
night before the race.
|
| Morning of the
Race |
|
Have your last meal 3 hours prior
to the start: 75 - 100 grams of
carbohydrates (complex carbohydrates
/ maltodextrins).
Drink 10 - 12 ounces of fluid each
hour during the 2 - 3 hours before
your race, up to 30 minutes prior to
the start.
|
| Race / Workout -
Fueling & Nutrition |
|
15 minutes after you start, begin
fueling. This helps your blood sugar
and insulin levels adjust to your
exercise.
Maintain fluid intake throughout
the race. Your body can absorb no
more than 28 oz. / hour. Remember
it's critical to supplement with
electrolytes to avoid hyponatermia.
Your body can absorb up to a
maximum of 240 - 280 carbohydrate
calories / hour into the energy
cycle.
Carbohydrates / complex sugars
such as Maltodextrin (18 - 24%
solution) are preferred because more
calories pass into the blood faster
than with simple sugars (6 - 8%
solution). Studies have shown that
simple sugars result in blood sugar
levels below even fasting levels.
For events longer than 1 hour,
supplement with protein along with
carbohydrates. Use a 1:4 ratio (p:c)
to increase energy levels, and
decrease muscle breakdown.
Continue to supplement
electrolytes, especially during hot
and or humid weather. You should use
a buffered electrolyte supplement
containing sodium, potassium and
magnesium.
|
| Post-Workout /
Race Nutrition |
|
Immediately begin
to replenish fluids.
Within 30 minutes of finishing,
consume 10-20 grams of protein.
Within 30 minutes of finishing,
consume 250-350 calories of
carbohydrates (or more). Research
has shown there's a 2-hour window
during which your body will absorb
the protein and carbohydrates lost
during exercise. The first 30
minutes of this window are the most
critical. Your body will absorb 100%
of the carbohydrates and proteins it
needs during the first 30 minutes.
The level of absorption decreases as
the 2-hour window progresses. |
