This is the third article in the Running Warrior Performance Nutrition Series
By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach
Rule #1 – NEVER TRY A NUTRITION OR SUPPLEMENT STRATEGY FOR A RACE IF YOU HAVE NOT YET TRIED IT DURING TRAINING.
Pre-Race
3 or more hours prior to the race
Eat a low-glycemic, low-fat, low-protein, low-fiber meal.
Example 1: half a banana with a teaspoon of peanut butter
Example 2: ½ cup of oatmeal with blueberries on top and half-cup of milk
Example 3: 1 pancake made with oat bran, oatmeal, and egg whites. (use honey or stevia for sweetener if desired)
15 minutes or less prior to the race
Consume a high-glycemic carbohydrate, drink fluid or use a gel washed down with about 4 oz of water to quench thirst (don’t overhydrate yourself)
Examples: Accelerade, Cytomax, Enduromax, Perpetuem, Accel Gel, Hammer Gel, GU
During the race
If it is less than 60 min in duration – water
If it is more than 60 min in duration – sports drink with protein (Enduromax, Perpetuem, Accelerade); 2nd best option is a standard sports drink such as Gatorade or Powerade
Post-race
Consume a post-workout carbohydrate-protein shake IMMEDIATELY AFTER THE RACE!!!
Examples: Recoverite (Hammer Nutrition), ARM (Max Muscle), Enduromax Recovery, Gatorade Recover, Whey Protein powder mixed with OJ, 16 oz of Chocolate Milk, etc.