Fueling: Let’s Do This Right! ⚡
Let’s talk about something super important that often gets overlooked: fueling. Proper fueling can make or break your race, so let’s dive into the nitty-gritty in the simplest way possible.
Pre-Race Fueling: Let’s Break It Down!
- Night Before: Focus on real food — a balanced mix of quality carbs, protein, and fat. Think grilled chicken, roasted veggies, and some whole grains.
- 1-3 Hours Before: Opt for something light and easy to digest, like eggs on toast, or a banana with nut butter
- 0-1 Hour Before: Focus on low-fiber, easy-to-digest options. Best case is not eating anything until 20 minutes to go and then having a gel or some chews so there is glycogen ready and available for when you start
Fueling During Your Race: Go the Distance!
Once you’re out there, keep in mind that muscle glycogen depletes after 2 hours of low-intensity exercise or 15-30 minutes of high-intensity. If you're out there for more than 60 minutes, aim for 40-50g of carbs per hour. Avoid fruit-heavy sources like fructose; instead, reach for easy-to-digest glucose options — maybe start with a quick glucose gummy, then go for a denser option that requires some chewing to keep you engaged! 🍬🥯
Post-Race Recovery: The Real MVP
Your body needs love after all that hard work! Within 30 minutes of finishing, get 25-30g of protein in (up to 50g if you’re plant-based). And within 90 minutes, enjoy a quality meal with carbs and healthy fats. Don’t forget to hydrate — aim for around 500ml of water with electrolytes. For every kg lost, you’ll need about 1.5L of fluid to replenish. 💦
Hydration: Stay Ahead of the Game!
Hydrate throughout the day, aiming for about 2L of water before 2 pm. If it’s hot or humid, you might need more. Remember, hydration isn’t just about quenching thirst; it’s about staying ahead of your body’s needs.
Quick Tips for Race Day Success:
- Check the Weather: Hot and humid? Drink extra with electrolytes 24 hours out.
- Plan Your Fuel: Don't go in without a game plan!
- Prioritize Sleep: Less sleep = more recovery time needed. Adjust your intensity if needed.
Bottom Line: You’ve Got This!
Fueling doesn’t have to be a science experiment. It’s all about finding what works for you and sticking with it. Enjoy the journey, listen to your body, and remember — good fuel makes for a great race. Now go crush it! 🏆🔥