Nutrition help
vander7679
Posts: 109 Member
I just registered for my longest race yet, a 10k, and have a half marathon in the fall. What are the best things to eat, before, during (if at all) and after a longer race? I guess I should also mention that I am gluten free. Thanks!
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I just registered for my longest race yet, a 10k, and have a half marathon in the fall. What are the best things to eat, before, during (if at all) and after a longer race? I guess I should also mention that I am gluten free. Thanks!
Runners World has lots of info on training and pre-race (though some of their advice on those topics can be wiggy).
No need to eat during a 10k - you've got plenty of fuel on board (glycogen and fat stores).
The Half takes some energy - this is a good source for when to refuel during the Half.
http://www.energygelcentral.com/energy-gel-basics/timing-dosage0 -
Agreed - 10K shouldn't require mid-race refueling. Just eat well a few hours prior to the run. For a half, I carry a small Fuelbelt bottle and put some Sport Beans in its bag. There are usually things like bagel pieces, banana pieces, and pretzels at the aid stations. No need for more than a small handful of those snacks throughout the half - don't overdo it.0
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Personally I do not take in fuel beyond Gatorade in a half. You'll want easily digestible carbs pre race. Banana or yogurt for example. After the races carbs again but you also want protein. Lots of ways to get both. I am gluten free as well
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I load up on carbs before my halfs and only drink water during. I've only grabbed the gatorade/powerade at the stations once, and it didn't seem to make much of a difference. I've also tried the gels when training, but they seem to mess with my stomach.
If you're gluten-free, you can try lentils, rice, potatoes, corn, fruit, yogurt, tofu, nuts, beans, or honey before a race. That should help give you carbs without the gluten. I typically eat oatmeal with some fruit, nuts, and honey (or a different sweetener) before my races. Although you have to worry about cross-contamination with oatmeal, there are some safer brands. I looked it up and found this: http://celiacdisease.about.com/od/glutenfreegrains/f/Is-Oatmeal-Gluten-Free.htm.
After the race, I take a good dose of protein and carbs again. Kind of convenient that nuts and beans are a good source of both carbs and protein. I don't eat gluten-free, but I gravitate towards these sources anyway as I was a vegetarian for 9 years. I also sometimes take this protein supplement: http://healthdirectusa.com/ingredients/6193/Collagen-Protein.html, when I don't feel like eating a ton after a race but know I need to refuel.
I did some searching on gluten-free athletes and I like this article: http://www.active.com/nutrition/Articles/The-Gluten-Free-Athlete.
Best of luck to you!0 -
I am gluten free as well. I'll start my day with some gluten free waffles and maybe a banana. Before the race i will eat a Larabar. I don't really like eating during races unless I really feel myself fading. I usually take some sports chews in my spibelt.0
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Yogurt and a banana are my go-to foods before any race--5K, 10K, or half. I only eat during a half marathon, you've got plenty of energy stored for a 10K, just drink some water at the stations. During a half, I eat a GU at mile 4 and Sports Beans at mile 9. There are tons of options and you just need to experiment with them on training runs: GU, Sports Beans, Clif Shot Blocks, Hammer products, etc. Try gatorade during training runs to see if you can handle it without getting GI issues--I can't handle it so I just drink water.
Chocolate milk is the PERFECT recovery drink. Drink a glass of chocolate milk right after your runs to speed up recovery. You want a mix of carbs and protein to replenish the stores you depleted during your workout, preferably within 30 minutes after finishing your workout, followed by a balanced meal within 3 hours after the workout.0 -
Just getting back from my running clinic. As others have already wrote, we were told by the instructor that there is no need to eat during a 10k.
As bstamps wrote, Chocolate milk was recommended after a half marathon or a long slow run over 6 miles. Soya and Almond chocolate drink were also mentioned. Again, best to take it within 30 minutes of ending your run to ease recovery.
The instructor also mentioned to be careful not to over eat before and after shorter runs since you'll be gaining pounds fast.
Good luck!0
