Nutrition before during and after races
If you own a nice car, you would put premium fuel in it if you want it to run well- this is the same for your body! If you want to run well you need to fuel your body with nutritious food. However a lot of athletes (especially runners) do not really know what exactly healthy eating for running is. It really is not as hard (or boring… or expensive… or flavourless) as you may think. I am going share with you some of the food choices I make for fueling my body.
First of all do not force yourself to eat something you do not like just because it is healthy and you have heard you should eat it. There are different healthy alternatives for every kind of food. Nutritious food should also be delicious! For example- I do not enjoy eating bananas on their own- but mixed in a chocolate protein shake or a bowl of Greek coconut yogurt I don’t mind that yellow potassium-filled fruit! So when I suggest foods in this blog and you don’t like them, Google an alternative that you do like!
Also I am not an expert on nutrition- I am just speaking from my experiences and what work best for me and some of my fellow running friends. I am also not super hard-core healthy- I eat pretty basic stuff without spending a fortune at Whole Foods for organic everything.
Pre-race
Night before a race I usually eat the same thing. NEVER eat something new or unfamiliar before a race. Before I ran my first marathon I ate the same dinner for four Fridays in a row the night before my Saturday morning runs. I practiced my meal routine so my body knew exactly what to expect on race morning. So generally you want to stick to good complex carbohydrates (whole wheat pasta and quinoa are my favourites), and some protein the night before. My go-to dinner: whole wheat pasta with tomato sauce and either chicken or beef, and green salad on the side or veggies mixed in the salad. I avoid meals with cream sauces or lots of cheese. After dinner I always have a bit of chocolate. A little sugar will not kill you- just don’t go crazy! Also don’t eat too much protein, like a big steak—it is hard for your body to digest too much protein. I also consume at least 1.5 litres of water (750ml and electrolytes- try NUUN tabs) throughout the day.
On the morning of the race I try to eat something easy for your body to digest at least 2 hours before my race. I usually have oatmeal with a banana mixed in. Sometimes I will have multigrain toast with peanut butter but I find peanut butter hard to digest. If I am still hungry before my race I will have a Clif energy bar or a power gel. Again, don’t eat anything you have not tried before a hard run.
During the race
Usually you want to consume electrolytes and carbs every 30-45 minutes of running. In a half marathon I will carry a power gel with me and take it with some water about half way through. If it’s hot make sure you are taking in fluids at many of the water stations.
After the race
Celebrate and eat burgers and pizza– but only if you don’t plan on running for a few weeks or months! What you really need to do is replenish your body – it just worked really hard! Within 30 mins of finishing I always consume something very simple- chocolate milk usually or a protein shake, even just a banana will do sometimes. I always bring a Clif bar with me just in case I need a quick fix. If you wait to eat too long after you race you will probably start to feel sick and or dizzy. Your body needs fuel! An hour to 2 hours after my race I will have something like a sandwich with chicken on multi grain bread or an omelet with lots of veggies…. Make sure to get in both carbs and protein. Salads with protein are okay but I’m always still hungry!
Every day
Eating 100% healthy every day is just not realistic for me. “Everything in moderation”. I enjoy eating out with friends and drinking wine. I like to eat pizza and chicken wings and ice cream sometimes- who doesn’t? Just make sure it is not all the time. I also enjoy tasty rice bowls with fresh veggies and lean Turkey meat- which is a great healthy meal. Baked salmon with roasted potatoes and red and yellow peppers- yum! It’s important to find nutritious foods that you really enjoy- this means you will be much more likely to eat healthy. I always have healthy snacks available – otherwise I will resort to cookies or chips. Some snacks that help fuel me through the day are: almonds, cashews, fresh fruit (strawberries are my favourite!), Greek yogurt with peanut butter granola, and homemade “healthy” chocolate chip protein banana muffins- just to name a few. If I need a quick lunch and I am crunched for time, I go for a smoothie! My go-to smoothie: whey vanilla protein powder, one banana, half cup coconut Greek yogurt, little bit of chocolate milk and 1% milk, and some ice cubes. Delicious! Lots of people stick veggies in their smoothies, which is awesome but I don’t enjoy the taste.
I hope that by sharing some of my eating habits with you that you will be better prepared for race day when it comes to your food – remember to drink lots of water every day too! Hydration is super important when you’re active.
Natasha Wodak
Innovative Fitness Sponsored Athlete
Innovative Fitness Kitsilano
p. 604 714 1661
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