Episode 20: What to Eat Before a Race

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.