Race-day Nutrition Tips for Runners
- The week before your event, work on fine-tuning your digestion by stocking up on your key nutrient reserves. If you are worried that you haven’t been as committed to your race-day nutrition the week before, do what you can in the remaining 24 hours before your start time, be diligent about what you eat, and when you eat it.
- Hydrate! Hydrate! Hydrate! The week before race-day it is important to do what Emma refers to as “hyper-hydrating.” Hydrating with coconut water is recommended to keep the ideal water balance in your cells, and helps you avoid feeling dehydrated on race-day — not to mention a plethora of badly-timed bathroom trips when you’re trying to keep a pace! Emma recommends drinking enough water to equal at least half your body weight in ounces.
- Carb-loading is a popular practice among distance runners, and your second-to-last meal before your race-day is the time to do it. When it comes to lunch time the day before your race — go all out. This way your body has plenty of time to digest and assimilate. As Emma says “This is one time when I advocate simple carbs, which require less breakdown to convert to sugars in the body.”
- Simple carbs are also recommended again on the morning of your race — you should plan to eat 60 to 90 minutes before your race begins.