Race Day Nutrition

By Skip

Here is another article I found online at BeginnerTriathlete.com that helped me out.    I almost fell into the trap of overloading on caffeine before the race thinking that was the right thing to do.  Here is a section of the article that I found great insight about caffeine and alcohol:

Be careful, caffeine and alcohol act as a diuretic, which causes your body to rapidly lose water. For that reason you should avoid energy drinks, coffee, and soda the week of your race due to the simple fact that they contain caffeine. Alcohol has a much stronger diuretic effect, but I assume that it’s avoided by common sense before a competition.

It continues on and talks about how your muscles store energy in glycogen stores:

This is your muscles stored energy. If your glycogen levels go low, you will feel a noticeable energy drain. Two things empty your glycogen stores, time and energy expenditure. The more you move, the more you used. The longer it’s been since you ate, the less full your stores are going to be. The best way to replenish your muscle glycogen is with carbohydrates. Now the confusing part is with what type of carbohydrates should you eat: simple or complex? Both are helpful at different times. Complex is your slow digesting energy source (pasta, whole wheat…). This is the type that will be best the night before and up to 3 hours before your race. If your race time is delayed unexpectedly, you still need to maintain maximum hydration and glycogen levels. This is where the simple carbohydrates come into play (juice, fruit, candy…). They get into your muscles a lot faster then the complex carbohydrates, so they do not need as much time to digest. You can have 20 -50 grams of them 15-30 min before your match. Simple carbohydrates are also great right after your race for faster recovery. The sooner your muscle gets replenished with glycogen after a workout the better.

I would strongly suggest reading the entire article.  Although not a perfect road map for exactly what to eat and what NOT to eat, it will give you good groundwork for a new way of thinking.

For the entire article, CLICK HERE

If you liked that post, then try these...

Duathlon Nationals? Serious or not!? on July 6th, 2013

The Quest for Boston on March 7th, 2013

Upcoming Duathlon on September 20th, 2012

Race Results :: A1A Half Marathon (2012) on February 21st, 2012

A1A Half Marathon Preparation on February 17th, 2012

Filed in: Diet / Nutrition, Running • Thursday, June 10th, 2010

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