Race Day Nutrition & Fueling Tips: 101

Spring has sprung and the 2017 race season is just around the corner.  If you are anything like me, the thought of packing away my indoor trainer brings tears of joy to my eyes!

This topic can generate a conversation a country mile long.  Depending on your dietary restriction and preferences the conversation can also take a lot of different routes.  Compiled below are some GENERAL nutrition and fueling tips.  Take what you want and set the rest to the side.

 

Racing & Training

1. Train your gut.  Either practicing exactly how you will fuel and hydrate race day during all of your workouts. Including product and volume.  Or, to keep race day safe and easy, training with the on-course nutrition and hydration supplied.

General Rules:

a.       1 bottle hydration per hour, on bike

b.       300-450 calories per hour.  Better to error on high side, on bike

c.       At least 500mg sodium per hour, bike & run

d.       1 gel per 30 minutes on run course

 

Recovery

1.       30g protein with in first 30 minutes’ post workout

2.       Depending on work load that week and if Race Weight is still an issue use 30-90g carbohydrate as well post workout

3.       In a pinch, drink an Ensure Plus. You can keep a few in the car in case of emergency

4.       BCAAs directly after workout and you can use throughout the day.

 

Race Weight

1.       30g protein first thing in the morning and no carbs for 2 hours

2.       Intermittent fasting. Your daily feed zone is approx. 10 hours. Ex. Eating only between 10am until 8pm

3.       Fruit: Berries and apples anytime of the day. Tropical fruit, only within an hour or less leading up to a workout.  Bananas, Mangos, Oranges, etc.…

 

I know this barely scrapes the surface of athletic nutrition, it is most certainly a large onion of a topic to peel.  The above tips/tricks have worked for me and many of my clients and hopefully at least one of those will help guide you in the direction you are looking to go….The race finish line with a PR time!

Cheers, Wes

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Cheers, WES

 

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Cheers for the 2nd time, WES