RESOURCES

Nutrition

Nutrition Overview

Nutrition is a cornerstone of marathon success, empowering you to reach your peak performance. As you prepare for race day, the right nutrition builds your energy reserves, ensuring you’re fueled for every mile. On race day, proper hydration and smart fueling sustain your stamina, helping you push through to the finish. Post-race, effective recovery nutrition restores your body and sets the stage for your next challenge. Embrace the power of nutrition to elevate your race experience and achieve your marathon goals!

BEFORE THE RACE

What to eat during race prep

The weeks leading up to a race is a crucial time for runners to focus on proper nutrition to optimize performance and support recovery. Here are some nutrition tips to consider during that period:

• Maintain a Balanced Diet: Stick to a well-balanced diet that includes a variety of nutrient-dense foods. This ensures you’re getting the necessary vitamins, minerals, and macronutrients to support your body’s needs.
• Carbohydrate Focus: Prioritize carbohydrates as they’re the primary source of fuel for your muscles. Choose complex carbohydrates that are rich in fiber and provide sustained energy. Good options include whole grains like oatmeal, whole wheat bread, or brown rice.
• Adequate Protein: Ensure you’re consuming enough protein to support muscle repair and recovery. Include lean sources of protein like chicken, fish, lean meats, dairy, legumes, and plant-based proteins in your meals.
• Healthy Fats: Incorporate a small amount of healthy fats into your pre-run meals. They help provide satiety and sustained energy. Examples include nut butter, avocado, or a sprinkle of nuts and seeds.
• Hydration: Hydrate consistently throughout race week to ensure you’re well-hydrated on race day. Drink water regularly and consider incorporating electrolyte-rich drinks to replenish electrolytes lost through sweat.
• Taper Nutrition: Adjust your calorie intake during the taper period to match your reduced training volume. Focus on nutrient-dense foods to maintain energy levels without overeating.
• Pre-Race Meal: Plan a pre-race meal for the night before your race that includes a balance of carbohydrates, protein, and healthy fats. Choose easily digestible foods that you’ve practiced with during training to avoid digestive issues.
• Race Morning Fuel: Have a light and easily digestible breakfast on race morning, typically 2-3 hours before the start. Choose foods that you’re accustomed to, such as a bagel with peanut butter, a banana, or a small bowl of oatmeal.
• Race Nutrition Strategy: Develop a race nutrition plan based on the duration of the race. Consider consuming carbohydrates through gels, chews, or sports drinks during the race to maintain energy levels. Practice this strategy during training to ensure it works for you.
• Stay Consistent: Stick to foods that you know work well for you during the week leading up to your race. Avoid trying new or unfamiliar foods to minimize the risk of digestive issues or discomfort on race day.

Examples of pre-training run meals/snacks:

• • Whole grain toast with nut butter and sliced banana
  • Oatmeal topped with berries, Greek yogurt, and a drizzle of honey
  • Scrambled eggs or omelet with vegetables and a side of whole wheat toast
  • Greek yogurt with granola and mixed fruits
  • Smoothie made with fruits, Greek yogurt, spinach, and a scoop of protein powder

Every runner’s nutrition needs can vary, so it’s essential to listen to your body, experiment during training, and adjust your nutrition plan based on what works best for you.

DURING THE RACE

What to eat and drink during the race

During a race, your nutrition and hydration strategy play a critical role in maintaining energy levels and sustaining performance. Here are some guidelines for what to eat and drink during the race:

Hydration:

• • Drink fluids regularly throughout the race, especially in longer events or hot weather.
  • Aim to consume 120-240 ml or 4-8 ounces of fluids every 20 minutes, but adjust based on your sweat rate and thirst.
  • Consider carrying a water bottle or wearing a hydration pack, or take advantage of aid stations to replenish fluids.
  • For longer races, choose sports drinks with electrolytes to help replace those lost through sweat.

Carbohydrate Intake:

• • Consume carbohydrates during the race to maintain glycogen stores and provide energy for your muscles.
  • Energy gels, chews, or sports drinks are common sources of easily digestible carbohydrates.
  • Experiment during training to determine how often and what types of carbohydrates work best for you.

Timing:

• • Set a fuelling schedule based on the race. Aim to start consuming carbohydrates early and maintain a steady intake throughout the event.
  • Practice your nutrition strategy during training to avoid any digestive issues on race day.

Real-Food Alternatives:

• • Some prefer real-food alternatives for fuelling. Options like bananas, dates, raisins, or pretzels can provide carbohydrates and electrolytes.

Electrolytes:

• • In longer races or hot conditions, consider electrolyte supplements or electrolyte-enhanced products to maintain the balance of sodium, potassium, and other minerals lost through sweat.

Avoid High-Fiber and Fatty Foods:

• • During the race, avoid high-fiber and fatty foods that may cause gastrointestinal distress.

Caffeine, if desired:

• • Some runners find that caffeine can enhance performance and mental focus during a race. If you are accustomed to caffeine, consider using it in the form of gels or drinks.

Stay Consistent and Listen to Your Body:

• • Stick to foods and drinks you’ve practiced during training to avoid any unexpected reaction. This part is key, you should be practicing your nutrition and hydration intake during your training runs.
  • Pay attention to how your body responds to different nutrition choices during the race and make adjustments if necessary.

Every runner is unique, so it’s essential to experiment during training to find the best nutrition and hydration strategy for your specific needs and preferences. On race day, stay consistent with your plan, listen to your body’s signals, and adapt as needed to perform at your best.

Don’t Skip Hydration: It’s essential to stay hydrated during a race, especially in hot conditions or for longer events. Train your body to drink efficiently without compromising your running form.

Staying hydrated during a race is crucial for performance and safety. Practice taking your race drinks during training to find a strategy that works best for you and allows you to maintain your pace without sacrificing hydration

AFTER THE RACE

What to eat and drink after your race

After completing a race, proper post-race nutrition is essential to support recovery and replenish your body’s energy stores. Here are some guidelines on what to eat and drink after your race:

• Electrolytes: Restore electrolyte balance by consuming foods or drinks with sodium, potassium, and magnesium. Consider sports drinks, coconut water, or other electrolyte-enhanced beverages.
• Carbohydrates: Consume carbohydrates to replenish glycogen stores in your muscles. Aim for easily digestible sources like fruits, bread, pasta, rice, or energy bars.
• Protein: Include a source of protein to aid in muscle repair and recovery. Good options include lean meats, poultry, fish, eggs, dairy, legumes, and plant-based proteins like tofu or tempeh.
• Include Anti-Inflammatory Foods: Incorporate foods with anti-inflammatory properties to aid in reducing post-race inflammation. Examples include berries, cherries, turmeric, ginger, and fatty fish rich in omega-3 fatty acids.
• Timing Matters: Try to consume your post-race meal or snack as soon as possible after finishing the race. Your body is more receptive to nutrient absorption during this period. At RUNVAN events, registered participants may help themselves to one serving of each food item.
• Listen to Your Body: Everyone’s post-race nutrition needs may differ, so listen to your body’s hunger cues and choose foods that make you feel good and aid in post-race recovery.
• Don’t Forget to Celebrate: If you have completed a challenging race, treat yourself to a small indulgence. Whether it’s a piece of dark chocolate or your favorite treat, it can be a great way to reward yourself for your hard work.

Examples of post-race meals/snacks:

• • Grilled chicken with quinoa and roasted vegetables
  • Whole-grain pasta with marinara sauce and lean ground turkey
  • Veggie omelet with a side of sweet potatoes
  • Quinoa salad with mixed greens, cherry tomatoes, cucumber, and feta cheese
  • Smoothie with bananas, berries, Greek yogurt, and a scoop of protein powder.

Proper post-race nutrition is crucial for recovery and preparing your body for future training sessions. Tailor your post-race meal to your preferences, dietary needs, and individual goals.