We are proud to have North Shore Sports Medicine
on site for the Clearly.ca Grouse Grind Mountain Run on
Sunday, September 13th, 2015, providing complimentary massage and physiotherapy for all of our fabulous racers!
To help you prepare for the big day, they have put together some tips on nutrition, hydration and tapering leading up to a race:
FOOD SCIENCE AND TAPERING ON RACE DAY
Nutrition and hydration
Here are some recommendations for nutrition and hydration 48 hours before, up to race day! Please keep in mind, these are general guidelines and suggestions and that it is recommended you try varying meals and fluids to find the balance that works best for you.
- 48 Hours before the race: Limit your last big meal to two nights before the race. This allows your body ample time to digest anything you eat so you won’t feel bloated or lethargic on the morning of the race. It is a good idea to consider hydration at this time by cutting out alcohol and drinking water throughout the day. Good food choices are: pasta, or a protein (chicken) and rice.
- 24 hours and before the race: Eat normal balanced meals like you would normally do on any other training day. Having a good balance of 40-60% carbohydrates and 20% fats and 15-30% protein is recommended. Ensure you drink plenty of liquids all day long, anywhere from 3-5 litres/day. Good choices are: sweet potatoes, Quinoa, pastas, baked potatoes, brown rice, and fruits. Electrolyte fluids such as Gatorade or using electrolyte tabs such as Nuun are also good options to consider.
- 18 hours before the race: Start eating small meals every 2-3 hours, but after lunch, cut out red meat, fried foods, dairy products, fats, nuts, fructose, alcohol, and fibre. You should only be consuming light, digestible foods. Keep drinking water and electrolyte beverages and avoid fruit juices. Good choices are: energy bars, bread, and small sandwiches. Keep drinking water and electrolyte beverages and avoid salty foods.
- 4 hours and less before the race: You should be up early enough before the race to eat a small breakfast with plenty of time to start digestion before the gun goes off. If you need 3 hours to eat a small meal before running, then you need to get up at least three hours before the race to get in a light breakfast. You’ll want to drink mostly water (unless you know temperatures at the race are going to be warm), with some electrolyte fluid. Avoid drinking milk or cream as it can lead to an upset stomach. Don’t try to get all your fluids down by chugging your water bottle. Drink small, regular sized amounts. Room temperature water is absorbed quicker than warm or cold water. Approximately ½ litre of water or electrolyte drink should be consumed 4 hours prior to race start and 200mls 10 minutes before race start for optimal stomach function.
Many athletes will take a GU or energy gel right before the gun goes off. I only recommend this if you have a weak stomach and you haven’t eaten in 3 hours. If you’re able to stomach more solid foods 60-90 minutes before the race, this is preferable.
Give yourself plenty of rest in the week of the race. A typical 5K taper should be 3-4 days of reduced effort before race day. Tapering does not mean rest completely, but it means reduce your efforts and avoid overloading your muscles. Tapering is built into the schedule to allow maximum muscle repair before stepping to the starting line.
If you have any questions prior to the Grouse Grind Mountain Run on Sunday, September 13th, feel free to contact Emilie at North Shore Sports Medicine at: firstname.lastname@example.org