1. Race day nutrition
fueling and recovery

2. We need fuel! Car analogy :
What happens when your car runs out of fuel?
What happens when YOU run out of fuel?

3. Pre-Race breakfast 3-4 hours before race 2 hours before race
1 hour before race
MORNING RACE:
Cereal/milk/toast/fluids
Sports bar/sport drink
Canned liquid meal
Toast, banana, yogurt, fluids
AFTERNOON RACE:
6” turkey sub
Yogurt, small sport bar
Meal replacement bar
Snacks and fluids, such as:
Animal crackers
Banana
Bagel,
Pretzels
Low fat breakfast bar
Raisins
Sport drink or water. No juice
Sport drink or water. No juice

4. What to avoid Large quantity of dairy Eggs Juice Milk, cheese, etc.
Scrambled, fried, omelets
Ok if diluted with water

5. Post race
What and when

6. 30-minute window
Because exercise sensitizes muscle tissue to certain hormones and nutrients, muscle is most responsive to nutrient intake during the first 30 minutes post exercise. And although this metabolic window of opportunity diminishes as time passes, certain types of exercise, such as resistance training to the point of muscular fatigue, keep the window open for up to 48 hours.
Without enough carbohydrate, glycogen stores drop significantly after both aerobic and anaerobic exercise, which could affect subsequent performance if it isn’t replaced. And while some athletes may argue that they can “function with lower carbohydrate levels than what’s generally recommended for them, there’s a difference between functioning and performing optimally,” Hara says. “Coaches often report that athletes who follow low-carbohydrate diets fatigue early and make more cognitive mistakes.”

7. What to aim for during recovery eating
grams of carbohydrate
10-20 grams of protein
24-32 oz fluids

8. Approximate 50-100 grams of solid carbohydrate:
Bagel with peanut butter
Large Banana
Pasta
Sports Bars (check labels)
3 slices bread
Large potato
8-12 oz yogurt

9. Examples of liquid carbs:
1.5 cups of chocolate milk *
24 oz sport drink
1 can Slim Fast *
1 can Boost *
1.5 cups juice
* Also contain protein

10. Jittery stomach, caffeine, dehydration, carbo loading
Other nutrition notes
Jittery stomach, caffeine, dehydration, carbo loading

11. Race day Vomiting or diarrhea
Indicates slow digestion or ate foods with a high fiber content
Avoid high fat/protein foods such as eggs, bacon, sausage, chips, excessive dairy
Try canned liquid meal such as smoothie, canned meal from Ensure
Fast digestion
Food goes right through you
Avoid caffeine, carbonated beverages, fiber, spicy foods, fruit and/or juice (bananas ok)

12. Caffeine
Good or bad?

13. Comparison of benefits and side affects
Delays fatigue
Decrease sense of effort (re: pacing)
Increase fat loss on long runs
Upset stomach
Nervousness/jitters
Stimulate bowel movement
Increases dehydration

14. Tips: daily isn’t helpful, 15-50 minutes before workout/race, trial during practice

15. Carbo loading
Yes or no?

16. no Who is it good for? What is it? Pasta Dinners
For exercising over 90 minutes
Not necessary for a 5k runner
Ideal for 1/2- marathon or longer
When you run out of glycogen during a race you hit "the wall." Your body has to slow down as it turns fat into energy. "Proper carbo- loading—or filling your muscles to the brim with glycogen—won't make you faster, but it will allow you to run your best and, if you race smartly, avoid the wall," he says.
Fun, but not physically necessary

17. Dehydration symptoms, who’s at risk, ‘champion drinkers’

18. Dehydration symptoms Headache Fatigue
Loss of skin elasticity (do the pinch test)
Muscle cramping or spasms
No sweat
Feeling cold when the air temperature is high
Thirst
Urine color

19. Urine color chart 1- 3 = well hydrated 4 - 5 = borderline
6 - 8 = dehydrated