Best ways to fuel before a race

As summer approaches many will be preparing for competition. Whether you are a novice competitor or a seasoned athlete, here are a few tips to follow to have the best race possible.

  • Make sure you are getting plenty of fluid. If you are dehydrated before the race even starts, you’re already setting yourself up for failure. Drink 16 ounces of fluids such as water, caffeine-free tea or a sports drink one hour before your race.
  • Consume simple carbohydrates. Two hours before your race, eat fruit (banana, apple or citrus fruit), low-fat dairy products or low-fiber carbohydrates (pancakes, English muffin or pasta). These are easily digested and readily available to use as energy.
  • Never start a new routine on race day. Nerves already are high and can affect how you digest foods. So, give your stomach something familiar before you compete.

If you follow these three simple tips, you can make sure that you are well-hydrated and have enough energy to finish your event without experiencing the dreaded “bonk.” If you have more specific goals or feel you need more help planning for your training, feel free to stop by Lifestyle Health in person or visit us online.

Angela M. Beck, Registered Dietitian
CentraCare Weight Management