Prerace and Midrace Fueling

Here's what you need to know about eating and drinking before, during and after your runs.

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March 9, 2012
Media: Fill 'R Up

As the sports dietitian for the Pittsburgh Marathon, I am asked a lot of questions about fueling for training and racing. Because we all like our info short and sweet—so we can get out there to move our feet—here’s the best of the Twitter Q&A I recently participated in about fueling during training and racing:

Do I really need to hydrate during training runs? 
Being well hydrated can increase your strength, speed and stamina by 6-8%, so train your gut to drink during runs.

I feel like I'm eating non-stop. Is that ok? 
Running, especially long distance, can increase your appetite. If you burn more than you take in, your body will tell you to eat more. Since running burns at most 100 calories per mile, it is very easy to overdo it with calories. Go for foods that make you feel fuller longer.

Do those energy chews and gels really work? 
After the first hour of running your body needs carbs, not just water. The chews/gels are an easy way to get carbs. You won’t need more than 30 grams of carb per hour so either a serving of chews or gel and water, or a sports drink will do, you don’t need both.

How much do I need to drink during the marathon?
You should drink based on sweat rate—for training runs weigh yourself before and after and determine ounces lost (one pound is 16 ounces). Add to that number the number of ounces of fluid you drink during runs and divide by the number of hours you run. That is your hourly sweat rate, and the number of fluid ounces you should replace per hour running.

I'm vegetarian. Do I need to do anything special? 
Optimize your protein with soy foods, dairy, eggs and beans. You may need additional iron—through cereal, beans or pills.

What about carbo-loading? Is that still a thing? 
The best way to carbo-load is to eat a diet with at least 50% from carbs every meal and fruits, veggies and grains every day. Add more carbs—like cereal, pretzels or pasta—to each meal starting three days before the marathon.

Is having a beer after a training a run bad idea? What about four beers? 
Beer is fine IF you rehydrate first with something nonalcoholic and eat something, so have pretzels before one, or four beers! And realize that four beers do pack a lot of calories in alcohol, which is not the best way to replete, refuel and restore after a hard run. Alcohol is dehydrating and can delay muscle glycogen resynthesis so replete and rehydrate before you party.

What should I have for dinner the night before my race? 
No new foods. Breakfast foods work well, or pasta if you have trained with it, or even a sub with familiar ingredients. Watch spicy, greasy, creamy foods and large portions or you won’t sleep well.

What should I have for breakfast before my race? 
Race with the food you have trained with. If it has been oatmeal, peanut butter toast, cereal or an egg sandwich, don’t change on race day.

What should I eat after my race?

After the race recover, rehydrate and refuel (try fruit, trail mix, pretzels or a popsicle). Make your post race meal a feast! If you want steak, pizza, or ribs—go for it, you deserve it! But do include some carbs to help your body restore. Your legs will thank you!


Follow me @lesliebonci and also #PghMarathonNutrition