One of the most frequently asked questions I get from my fellow runners is about the proper diet for running. I’ve prepared an outline of specific food/meal suggestions for before, during and after running, and below, I will also touch on the science behind running nutrition (e.g. specific minerals/nutrients the body needs for running and how they work) based on some specific FAQ’s on sports nutrition. For now, let’s start with pre-race nutrition.

WHAT TO EAT BEFORE RUNNING:

• When to Eat – A few days before race day
• Specific food / meal suggestions:
1. Breakfast: whole-grain cereal with low-fat or skim milk/fruit yogurt; porridge or oatmeal; muesli; toast or muffins with jam/honey/peanut butter; fresh or canned fruit; fruit juice; skim milk hot chocolate; pancakes/waffles; baked beans on toast; omelet/scrabbled eggs on toast; fruit smoothie; breakfast or cereal bar.
2. Lunch: sandwich with fresh vegetables and lean meat like ham/chicken/tuna, spread with low calorie spreads like light mayonnaise/light cheese spread/pesto/mustard; main meal soup and bread; main meal salad and bread; main meal salad and a cup of soup
3. Dinner: curries or spicy meals with rice or couscous; risotto/paella/pilaf/rice dishes; baked pasta and side salad; stir-fry with pasta/noodles/rice/couscous; grilled meat with side salad/any vegetable siding with bread/potato/rice/pasta
4. Snacks: fruit, cereal bars, English-style muffins or bagels, yogurt, cereal, trail mix, whole-grain bread
• Why (What’s in these foods and how are they helpful to running?)
  Well-balanced meal, rich in vitamins and minerals. You need to have lower calorie snacks in between meals to maintain a steady blood sugar level and to speed up metabolism. Food intake should spaced out in regular intervals of 3-4 hours throughout the day. That means eating 5-6 times a day.

WHAT TO EAT THE NIGHT BEFORE
(1-2 hours before going to bed)

A usual carbo-loading dinner or meal consumed the night before a race consists of about 70% carbohydrates, 15-20% protein, and 10-15% fat. Complex carbohydrates found in starches like pasta, rice, and potatoes, become the priority nutrient since muscle glycogen stores neared to be filled in order to perform optimally during race day. Common meal suggestions include pasta with tomato-based sauce and some low-fat protein source like chicken breast or fish fillet and a vegetable siding (served separately or incorporated into the pasta dish) or a side salad tossed in vinaigrette. For rice-eaters, rice toppings composed of stir-fried vegetables and lean meat or tofu is also a good choice. It is also a good idea to keep yourself hydrated with water throughout the day.

Important to keep in mind is that you shouldn’t make any drastic changes in your diet as you near race day to prevent stomach problems. Just eat as much as you normally would in terms of total calories but focus on the proper carbohydrate-fat-protein proportions and stay away from anything that could cause an upset stomach such as fatty, sugary, spicy, and high-fiber foods.

More on racing nutrition on my next post. Stay tuned!