for 40,000 or so humans in nyc and across the world, it’s race week. That means a whole lot of freaking out, phantom aches and pains, shakeout runs with or without a Meb or Deena spotting on the bridle path and hopefully, rest. Aside from parking it on the couch a bit more than usual (again, REST), nutrition ranks pretty high on the list of things that matter during the week leading up to race day. This is because we’re finally allowing our bodies to rest and repair – we need adequate protein to rebuild broken down muscle fibers, complex carbohydrates to replenish the glycogen stores we’ve been depleting all throughout our training cycles and good hydration to aid in both of these processes. Whenever I do a sports nutrition talk or have an athlete client I get a lot of similar questions, all in the name of peak performance. So, here are my top dos and don’ts:
do: make carbohydrates a priority
there is no way around it, carbs are the body’s main energy source, and as such, your best friend during race week. Aim to have 3.5-4 grams per pound of your body weight daily, which is typically more than most folks usually consume. Try to include at least 2-3 servings of complex carbs (e.g., oats, breads, pasta, rice, sweet potatoes) with each meal and 1-2 servings (15g = 1 serving) with your snacks. By making a conscious effort to carb it up combined with rest and reduced mileage, your body is able to top off glycogen stores so they’re ready for use on race day
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carbs and other delicious things (sprouted grain english muffin, banana, PB, raspberry, greek yogurt)
don’t: stuff yourself daily to “carbo load”
it’s a common misconception that the week and days leading up to a marathon incite the need to inhale all the food. This usually results in overeating, uncomfortable fullness and potential GI issues – all unpleasant at any time, let alone while running 26.2. Instead of adding more carbs to your current meals, replace some fat and a little protein with carbohydrates to balance out the overall calories. The key here is for carbohydrates to be a greater percentage of your total calorie intake, but not necessarily to increase your intake of calories total (so, more carbs but not more food). Try to stay in tuned with your hunger and fullness levels and eat as mindfully as possible.
do: hydrate on the regular
we need water in order to store glycogen, so keeping fluids in reach all day, every day, is a must. This becomes even more important in the days leading up to the race, because going in adequately hydrated can help prevent dehydration and a subsequent drop in performance. The key to hydration before and during a marathon is staying one step ahead the game – drink before you’re thirsty but stop if your stomach feels at all “sloshy” or full. One to two days before the race, try alternating regular water with a low sugar electrolyte-enhanced beverage (I like Nuun) to prepare for electrolyte losses in sweat.
don’t: freak out about weight gain
since your body is storing water with glycogen, a few pounds of water weight gain is totally normal. Going into race day feeling slightly bloated (but not uncomfortable) actually means you did the whole hydrating and carb eating thing right.
do: cut out some fibrous foods
this is most important two to three days before race day, especially if you’re prone to GI issues on your long runs. The goal here is to reduce residue in the intestines and keep them calm and happy leading up to the race. Swap out brown rice, whole wheat pasta and bread for the white stuff, limit the raw fruits, veggies and beans. I tell my GI patients on this diet (called “low fiber” or “GI soft”) that it’s basically the opposite of what I’d tell you to do normally as part of a healthy diet. For just a few days, this is ok, especially if it means zero porto-potty stops after the gun goes off.
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save the raw veg and alcohol for post-race!
don’t: do anything new
i think we’ve all heard this one before, but it’s worth repeating. Now is not the time to try that new Mexican restaurant, deep dish pizza joint or sushi bar. Keep your meals simple and familiar, and save anything else for after your race. The same goes for alcohol here – if you normally have a glass of wine or a beer with dinner, that’s ok if you really want it but try not to have much more than that. I’d still caution limiting alcohol at least 2-3 days before the race (ideally, cutting it out completely) because it can be dehydrating and even interfere with glycogen storage. Save it for the post-race celebrations!