Jamie-Lynn Tremblay, RHN

As the “Do it for Dad” 10k race approaches, (hopefully) most of us have already laced up our shoes and started training. Proper training leading up to a race is extremely important for successful completion and also to prevent unnecessary injuries. However, proper nutrition and hydration, is as, if not more important than the training leading up to a race. Athletes need to carefully plan pre-competition eating to prevent fatigue during competition and to maintain optimum energy levels throughout.

Hydration
Hydration, although its importance neglected by most, is as critical to performance as sports nutrition. Quite possibly the biggest factor which could negatively affect performance is dehydration. Did you know that losing as little as 1% body water can impair exercise performance by as much as 10%? To help you understand what 1% is, it’s the amount you lose before you feel thirsty! Properly hydrating yourself before and during a race can help prevent dehydration, prevent fatigue, and enable you to push yourself to successfully complete a race without the risk of injury. Here are tips for proper hydration:

Drink a minimum of 2-4 litres of water daily.
Pre-race: Consume 8-16oz of water 2 hours prior to a race, then 4-8oz immediately before the race.
During a race: 4oz every 15 minutes
Post-race: 2 cups for every pound of body weight lost
Avoid diuretics such as coffee and alcohol. If you do drink them, add an extra 8oz of water to your daily intake for each cup consumed.

Sport drinks are also a great way to replenish electrolyte loss through sweat, which, when depleted can also lead to fatigue, muscle weakness, cramping, etc. Re-hydrating with a sport drink such as Electro-Quench C7, Hydrade (by Sisu) or Cytomax, can help replenish electrolytes lost in sweat. Not only do they replenish electrolytes, but they also contain carbohydrates which can be used to sustain energy during a race or event.

Fueling for Energy
Despite their bad reputation, carbohydrates serve as the body’s primary high-energy fuel source for all activities. The most significant contributor to your endurance performance is the amount of pre-exercise glycogen stores, found in the muscles. The more stored glycogen you have, the more endurance you’ll have. To ensure you have adequate levels, it’s important to consume of the good complex carbohydrates. About 50-60% of your daily caloric intake should be comprised of carbohydrates.

The best types of carbohydrates to consume leading to an event are low-glycemic, complex carbohydrates (ie. Legumes, whole grains, vegetables, fruits). These carbs are slowly digested, releasing glucose molecules into the bloodstream at a slow and steady rate. This ensures blood sugar levels remain constant, providing consistent energy levels. Complex carbohydrates should be present at every meal and snack throughout the day.

Glycogen Storing
Simple sugars, or “high-glycemic” carbs, are best consumed after a workout or activity when glycogen stores are low and the muscles are looking to refuel. Replacing glycogen is best done with simple sugars, of “high-glycemic” carbs, and is also enhanced with protein such as whey. The insulin released into the bloodstream will help transport about 90% of the carbs and protein eaten post-exercise directly to the muscles for replenishment and recovery. It’s extremely important to remember to refill your energy “tank” after using it up to ensure you have an adequate amount of stored energy for your next workout or event. For best results, drink a post-workout shake within 30 minutes of exercising. (Click here for recipes)

Pre-competition meals
There is no “one-size-fits-all” diet that works for every athlete. One thing that does hold true is eating foods that your body can easily digest, leaving you free of uncomfortable symptoms during your run. In the last 24 hours leading up to a race, you want to avoid foods that slow gastric emptying, and that provide poor sources of energy. These foods include fast food, sugary snacks, and high-fat foods. Consider these foods nutrient robbers that will take away from performance, and leave you feeling sluggish.

Solid meals consisting of complex carbohydrates and protein should be consumed no later than 2 hours before your start time. This will allow proper digestion and reduce an upset stomach and/or cramping during your race. Meal-replacement shakes containing carbohydrates and protein are more easily digested and may prevent digestive upset. With a liquid meal, timing is also less critical as it will empty your stomach much quicker, while still providing essential nutrients.

Protein
Another essential nutrient that should not be overlooked by endurance athletes is protein. Unfortunately, a common misconception among endurance athletes is that protein is only necessary for bodybuilders. This isn’t true. Protein not only serves as the building blocks for muscles and tissues, it is also necessary for building a strong immune system, stabilizing blood sugar levels, facilitates in energy production, increases storage of glycogen in the muscles and liver, aids in recovery and repair of muscles, etc. The average active person should consume 0.8 - 1 gram of quality protein per pound of body weight. Too little quality protein leads to muscle weakness, poor strength and development, hormonal imbalances, low immunity and fatigue – all of which can significantly impair performance. If you’re not doing so already, try adding a good quality whey protein powder to your daily food intake, such as a post workout shake.

Weather you’re a seasoned runner or tackling this for the first time, proper nutrition and hydration should be top priority. Fuel up on good quality food, hydrate, hydrate, hydrate, and I assure you your training will pay off. Enjoy the race and GOOD LUCK!