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Episode 20: What to Eat Before a Race

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Manage episode 366932712 series 3455472
Content provided by Amanda Brooks & Laura Norris, Amanda Brooks, and Laura Norris. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Amanda Brooks & Laura Norris, Amanda Brooks, and Laura Norris or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.

Tired of fading and bonking in a race? You may benefit from changing your race week and race day nutrition! What you eat before and during a race will make a significant difference in how your race goes. Race day nutrition can lead to breakthroughs!

As a disclaimer, we are not registered dietitians. Laura spent 15 credit hours in graduate school on sports nutrition and is a certified sports nutritionist through the International Society of Sport Nutrition.

We also answer a listener question: how can you hold a pace on race day if you haven’t held it that long in training?

Points we cover include:

  • Why you want to have a race day nutrition plan

  • When and how to carb load before a race

  • Why it’s okay if you feel bloated before a race

  • What to eat before a race

  • What NOT to eat before a race

  • What to eat the night before a race

  • The importance of being hydrated before a race

  • The benefits of caffeine for racing

  • Carb intake and fueling during the race

  • Recommendations to avoid GI distress

Further Resources:

https://www.featherstonenutrition.com/carb-loading/

https://lauranorrisrunning.com/carb-load-before-a-marathon/

https://lauranorrisrunning.com/what-to-eat-before-a-half-marathon/

https://www.runtothefinish.com/what-to-eat-before-a-race/

https://www.runtothefinish.com/what-to-eat-before-a-marathon/

https://lauranorrisrunning.com/how-to-avoid-hitting-the-wall-in-the-marathon/

https://lauranorrisrunning.com/your-ultimate-guide-to-running-gels/

https://lauranorrisrunning.com/the-best-sports-drinks-for-runners/

https://www.runtothefinish.com/best-running-gels/

References

PMID: 21590642

PMID: 33388079

PMID: 24901444

PMID: 24791914

Jeukendrup & Gleeson. (2016) Sport Nutrition, 3rd ed. Human Kinetics.

  continue reading

76 episodes

Artwork
iconShare
 
Manage episode 366932712 series 3455472
Content provided by Amanda Brooks & Laura Norris, Amanda Brooks, and Laura Norris. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Amanda Brooks & Laura Norris, Amanda Brooks, and Laura Norris or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.

Tired of fading and bonking in a race? You may benefit from changing your race week and race day nutrition! What you eat before and during a race will make a significant difference in how your race goes. Race day nutrition can lead to breakthroughs!

As a disclaimer, we are not registered dietitians. Laura spent 15 credit hours in graduate school on sports nutrition and is a certified sports nutritionist through the International Society of Sport Nutrition.

We also answer a listener question: how can you hold a pace on race day if you haven’t held it that long in training?

Points we cover include:

  • Why you want to have a race day nutrition plan

  • When and how to carb load before a race

  • Why it’s okay if you feel bloated before a race

  • What to eat before a race

  • What NOT to eat before a race

  • What to eat the night before a race

  • The importance of being hydrated before a race

  • The benefits of caffeine for racing

  • Carb intake and fueling during the race

  • Recommendations to avoid GI distress

Further Resources:

https://www.featherstonenutrition.com/carb-loading/

https://lauranorrisrunning.com/carb-load-before-a-marathon/

https://lauranorrisrunning.com/what-to-eat-before-a-half-marathon/

https://www.runtothefinish.com/what-to-eat-before-a-race/

https://www.runtothefinish.com/what-to-eat-before-a-marathon/

https://lauranorrisrunning.com/how-to-avoid-hitting-the-wall-in-the-marathon/

https://lauranorrisrunning.com/your-ultimate-guide-to-running-gels/

https://lauranorrisrunning.com/the-best-sports-drinks-for-runners/

https://www.runtothefinish.com/best-running-gels/

References

PMID: 21590642

PMID: 33388079

PMID: 24901444

PMID: 24791914

Jeukendrup & Gleeson. (2016) Sport Nutrition, 3rd ed. Human Kinetics.

  continue reading

76 episodes

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