Column 29, June 2010

How to avoid pre-race nutrition blunders

Runners often spend many months training for an important race. They frequently sacrifice social events, other hobbies, and time with partners and family to achieve their racing goals, so it seems tragic that after all this effort a poor pre-race eating strategy can ruin their big day.

Here are a few of the most common nutrition mistakes and remedies to increase your chances of racing a personal best.

Mistake 1: Over-loading on pasta the night before

Muscle glycogen is crucial to running performance in endurance events such as the half or full marathon. For this reason athletes can benefit from ‘carbohydrate loading’ to boost the normal muscle glycogen levels.

Many runners believe this simply means consuming a huge pasta meal the night before a race. The outcome on race day from this technique can unfortunately mean a very bloated stomach, and the need for numerous toilet stops before and during the race.

Remedy: Effective carbohydrate loading actual ly takes 3 days; therefore endurance runners should focus on consuming adequate carbohydrate in the few days leading into a marathon, rather than trying to force-feed themselves the night before!

Dinner the night before a race can then be moderated so as not to cause problems.

NOTE: A full carbohydrate load (ie consuming around 9g carbohydrate/kg/day) should not be attempted for the first time in the days before a race, it needs to be trialed in training to avoid potential negative effects like muscle stiffness and gastrointestinal complaints.

Mistake 2: Loading up on high fibre or gas-forming foods

Wholegrain breads and cereals, fruit and vegetables, and pulses (beans/lentils/chickpeas…) are all fantastically healthy foods to include in a runners training diet, however they may cause uncomfortable gas and diarrhoea if used in larger amounts for the purpose of carbohydrate loading or the pre-race meal.

Remedy: If you suffer from pre-race nerves or are prone to digestive problems, switch to lower fibre alternatives, and moderate the amount of fruit and vegetables for the few days prior to racing.

Mistake 3: Skipping pre-race breakfast entirely

Runners experiencing pre-race jitters, those worried about feeling full, or individuals trying to lose weight, sometimes skip eating altogether on race morning.

Even in shorter races this leaves the runner more likely to ‘bonk’ from a lack of blood sugar (hypoglycaemia). This is because the livers ’ limited store of glycogen – used to regulate blood sugar - can be come depleted over-night. Therefore we need to top up glycogen stores with a pre-race meal containing carbohydrate.

Remedy: Getting up 2-4 hours before the race to eat, choosing a familiar lower fiber meal (eg cornflakes/rice bubbles with low fat milk, crumpets with honey and banana, low fat creamed rice and tinned fruit) , and chewing slowly, may be all that’s required to alleviate fullness and stomach complaints on race morning.

Some may still prefer to opt for a ‘ liquid meal ’ such as Sustagen Sport , or mix their own smoothie with low fat milk/soy milk + low fat yoghurt + blended fruit.

If weight loss is the desired outcome, it is more effective to eat well, and be able to run at your peak, in turn burning more calories. Skipping breakfast often leads to ov ereating, and poor food choices later in the day.

Mistake 4: Trying new foods

If you don’t normally eat Thai, Indian or Mexican, the night before a race is not the time to start!

This rule goes for any new food or fluid. Diarrhoea, bloating, dehydration and stomach pain could be the crippling outcome.

Remedy: Stick with what you know for the few days leading into a race. This includes checking which sports drinks/gels etc are to be supplied on the day, so you can trial in advance, or supply your own if the race allows.

It’s often better to skip the pre-race dinner or hotel breakfast and travel with your tried and true food supply. Be sure to check the cooking/reheating/toasting facilities in your hotel room though.

Mistake 5: Drinking excessive amounts of water

In most cases, sweat losses during run races exceed the amount we can replace during the race. Therefore it makes sense to start the event hydrated.

Guzzling excessive amounts of water leading into the race however can lead to hyponatraemia (low blood salt) during the event. At best this will cause weakness, headaches, nausea and vomiting, but it can be life-threatening if excess water consumption (which lacks sodium) is continued during an endurance race.

Remedy: Drink normally in the days leading into your race. On the morning of the race consume around 500mls of water/sports drink as soon as you get up (2-4 hours prior to racing) allowing your body time to absorb what it needs and pass through the rest.

Drink another 250-500mls (as much as is comfortable) shortly before the race start. This will ensure you are hydrated, whilst avoiding an extra toilet stop, as once you start racing the body will be utilizing the extra fluid rather than passing it through into the bladder.

Pre-race food and fluid check-list

Easy to digest/low in fibre
Rich in carbohydrates
Low in fat
Familiar/enjoyable foods
Appropriate fluid intake

Wishing you the best for your next race

Marnie Oberer