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Kalie

Fuel Food

posted 4 months ago | Report

What kinds of "fuel food" do you eat before, during, and after you run a half marathon or Marathon on raceday?

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  Ryan

  Usually a bunch of carbs. You are storing up energy during a taper, so that gets you a start. Twenty four hours before a race, I run 3 minutes balls to the wall as fast as I can to invoke a 'holy crap I need to store any carbs I get as glycogen' response from the body. Then, consume mass quantities of carbs for the rest of the day. Like, rediculous amounts. They say 12 grams per kg of lean body mass.
  The morning of the race, a few hours beforehand, I usually eat something with protein (like a sausage, egg and cheese sandwich on a bagel). I justify it by saying I'm loading up on electrolytes, but thats just me.
  During a race, it's all about simple sugars - something with glucose (dextrose), fructose, maltodextrin, etc. Basically, energy gel and sports drinks. They say you can uptake 30-60g/hr of carbs.
  Then afterwards, whatever I feel like - but I usually try for something with protein. Chocolate milk is a common recovery drink because of its balance of carbs and protein.

  posted 4 months ago

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