2/28/11

Nutrition Note: Putting It All Together

Have you started practicing your nutrition for your race? If not, it's time to start. What are you finding works for dinner the night before your major training sessions? Regardless of the length of event you're training for, are you making sure you're well fueled beforehand, eating a well-tolerated, high carb meal the night before and either a high carb bedtime snack or a meal 2-4 hours before your longest run or walk for the week?

Are you taking in 4-8 ounces of fluids every 15-20 minutes while you're training? (Have you checked to see how many gulps it takes to drink a ½ cup of water so you can judge how much you're taking in at the fluid stops or from your water bottle?) If you're training for a longer event, are you taking in 30­­-60 grams of carbohydrates every hour during your long training sessions, starting with the first hour? And, regardless of how long it takes you to complete 6, 8 10, 15, 18, or 20 miles, are you making sure you start refueling immediately after you finish, with either solid or liquid carbs and a little protein?

Remember, practicing your nutrition is a BIG part of the foundation for a successful race!