The Basics of Proper Fueling

I’m not a nutrition expert or a running coach; rather, I’m a personal trainer and kinesiologist who has learned valuable lessons through various training and racing experiences. Today, I will highlight a few straightforward fueling concepts that can greatly benefit you, regardless of your fitness level or goals. Please keep in mind that these tips are just a starting point and won't cover every aspect of race day fueling or optimal pre-workout meals.

Whether you're gearing up for your first 3,000-meter race or are a seasoned marathoner, these strategies will assist you in reaching your objectives. This advice is also applicable for your longer and more intense training sessions. Remember, we all have different responses to nutritional strategies, so take these suggestions with a grain of caution and consult a healthcare professional if you have any doubts regarding your health and nutrition.

Let’s jump into three key tips that will make you a faster and healthier runner!

1) Start Your Nutrition Early

When preparing for a significant race or training session, begin your nutrition plan at least 3-4 days in advance. It’s easy to become distracted or nervous the night before a race, which might lead you to forget essential carbohydrates and nutrients. Establish good habits early to build your glycogen and fluid reserves.

For instance, set reminders to hydrate regularly and check that your urine is light-colored. You might also consider using an electrolyte mix to enhance your hydration. Focus on consuming healthy, colorful, and carbohydrate-rich meals as the race day approaches, and try to maintain a consistent eating schedule without skipping meals. Avoid foods that cause bloating or discomfort.

While these suggestions may seem straightforward, they can be challenging to maintain consistently. Just as you would taper your running mileage and intensity, make sure to ramp up your nutrition efforts ahead of the event. Remember, preparation should begin days in advance, not just the night before.

2) Hydration and Electrolytes Are Key

Despite growing awareness around the significance of electrolytes in the running community, there's still room for improvement. Regardless of the distance you're running, it’s essential to consume electrolytes to optimize performance and speed up recovery. Long-distance runners, in particular, need to replenish fuel during the race.

Exercise-associated hyponatremia (EAH) is a condition characterized by decreased sodium levels in the blood, often resulting from excessive water intake. This is particularly common among marathon runners. Here are three common mistakes that lead many endurance athletes to experience EAH:

• Avoiding Salt: Many people mistakenly believe that salt is harmful. While too much salt isn’t beneficial, your body requires some salt to function properly. If you cook your meals and avoid processed foods, make sure to add salt to your dishes to ensure you’re getting this vital electrolyte.
• Overhydrating Before Events: While staying hydrated is important, drinking too much water in the days leading up to a race can lead to hyponatremia. This can also result in frequent bathroom trips during your run, which is less than ideal. This is especially critical for those racing in hot weather, where the temptation to drink water is high, but balance is essential.
• Neglecting Recovery: Your recovery doesn’t end when you cross the finish line. It should begin immediately after, with a focus on consuming water, an electrolyte mix, and carbohydrates as soon as possible. The sooner you refuel your body post-race, the better your recovery will be.

You don’t need to consume excessive amounts of salt before your race, but remember that neglecting sodium can hinder your performance. Find a sodium intake method that suits your gastrointestinal system and stick with it!

Bonus tip: You don’t have to spend a fortune on electrolyte products! Many people can create their own mix using simple ingredients like honey, lemon juice, and high-quality salt.

3) Practice Your Nutrition Strategy

The most successful runners pay attention to every detail of their race preparation. If you’ve devised a nutrition plan for a big race (and you should), ensure you practice it thoroughly before race day. This includes running your target distance (or at least close to it), wearing your race gear, and consuming fuel at the same intervals you’ll use during the race.

If you can’t have a coach accompany you, consider having a friend or family member bike alongside you or create a small loop with nutrition hidden along the route. Although this may seem like a lot of work, it will provide the confidence you need to know you’ve prepared to perform your best!

Final advice: Avoid trying anything new on race day. While the gels and drinks offered during the race may seem tempting, stick to what your body has grown accustomed to during training. If you're participating in a larger race, reach out to the organizers to find out what will be available on the course so you can practice with those items.