You’ve worked really hard training and your times have dropped.
You have goals and you are confident you are capable of reaching them. That’s
not enough. Don’t sabotage yourself by not paying attention to your pre-race
fueling and after-race recovery routine.
Fueling your body for race day is a huge part of getting the
most out of your body and optimizing your performance. Ideally, race preparation
should be a conscious event. There are so many things you cannot control, but
nourishing your body is not one of them. Being properly fueled can keep you
focused on your goals.
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| Apples and peanut or other nut butter (stay away from Nutella as it only has 2 grams of protein per serving) You can also use yogurt |
Each athlete has their own pre-race nutritional preparation
plan. So, there really is no one correct way. It may take some trial and error
to get a plan that works for your particular needs, but you will definitely
reap the benefits if you spend time prepping.
A combination of carbs and protein is important. A fruit grain
bar with some skim/low fat milk is a good way to start your day. Fruit and
yogurt is also a good carb/protein mix. If you do better with less solid foods,
try a breakfast shake powder mixed with skim or low fat milk (not a weight-loss
version). A fruit smoothie with some protein powder will also work.
If you are swimming later in the day, you will want to eat a
more substantial breakfast and add a snack an hour or so before your race.
Keep hydrated! There are a lot of options for hydration
available. Water is the best option, but sometimes a sports drink is needed as
it also has carbohydrates and electrolytes in the form of sugar, table salt,
electrolytes. Potassium is also an ingredient. Potassium can help fend off
cramps, but bananas are considered a potassium super-fruit so having bananas in
your cooler bag is a must.
In your cooler pack veggies, peanut butter, fruit, nuts, string
cheese, yogurt, hard-boiled eggs, applesauce…you get the picture. Make sure
there is ice so the food does not spoil.
If space is limited or you cannot take a cooler, there are gels,
chews and bars that will keep you race-ready. Don’t forget protein for
recovery. Your muscles work hard and protein is needed to amp them back up.
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| Strawberry Banana Smoothie (add some whey protein and you're all set!) |
Finally, don’t be tempted by the snack bars at some of the
meets. Greasy foods are never a good idea.
Longer periods before a race: healthy, normal sized meal
Shorter periods before a race: protein/carb combo snack and
water (not too much as you can get bloated).
After races: protein within 30 minutes-hour. Then start snacking
as needed before the next race.
Race day over: Recover, hydrate and refuel.
*** Clif™ Clif Shot Bloks have several flavors and seem to rate well on sport nutrition sites. I personally don't like the Gatorade Energy Gel Bites.
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