Running Training Tips: How To Fuel Up For A Race

By Chrissy Fink

Since we are right in the heart of race season – The beauty bean is on a quest to prepare you for that big race! So far we covered how to warm up on the big day, but now we wanted to find out what you should be eating while you are training for that race!  So we went back to Dr. Weiss, a doctor of physical therapy and board certified athletic trainer, to ask a few more questions.

What to eat when training:
When training, your main food should be carbohydrates to ensure proper glycogen storage and fuel for the upcoming race. Don’t, though, only think of pre-race fueling in terms of carb-loading pasta parties. Instead, carbs should be the staple of your diet all throughout training – and should include whole grains, fruits and veggies.

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When to eat when training:
Eating should be done at least 2 hrs before you exercise and immediately post exercise in order to best replenish lost minerals, vitamins, fluids, and of course, carbohydrates.  Several hours after exercise, protein is recommended. As a rule of thumb: eat carbohydrates before, protein after. Also, don’t forget about your fluid requirements.  Generally speaking, you should drink 6-12 ounces every 15-20 minutes during exercise.

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On the big day:
Don’t stuff yourself with food or energy drinks before a race because it can cause GI issues. Try to eat 45 minutes before a race, remaining mindful of your glucose and carbohydrate levels. If your running a shorter race, water is fine for up to two hours; but, after that, our glycogen needs to be replenished with energy bars or drinks.

So now it’s time to lace up those running shoes and get training!

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