Ask a Dietitian

As seen on BCTV April 20/99

Whether it’s the Sun Run, April 25th, 1999, or any other Spring or Summer Run, here are a few tips for going into the event well fueled:

The Night Before

• eat a balanced dinner – mostly carbohydrate but still include some lean protein like chicken, beef or fish. Beans are the best protein as they have a slow glycemic index which means they sustain energy for a long time. However, don’t eat beans the night before an important race if you don’t normally do so!
• Some example dinners:
  – whole wheat pasta, lots of vegetables and chicken
  – stirfried vegetables and meat over rice
  – bean and vegetable soup, bread and milk
• Before going to bed, have a high carbohydrate snack to top up muscle glycogen stores. Some examples: a toasted bagel and jam; popcorn or cinnamon toast.
• With dinner and your bedtime snack, drink water to stay hydrated. Limit or avoid caffeine and alcohol.The Morning of the Event
• What you eat depends on how much time you have, but aim for a light carbohydrate breakfast. Toast and jam, fruit or a shake made of fruit, juice and either soft tofu or yogurt.
• If you have about 2 hours or more, eat your normal breakfast (i.e. a larger meal)
• Avoid caffeine and alcohol. Drink water before the event.During the Event
• Aim to drink water every 20 minutes. Carry a water bottle or stop at water stations along the route.
• You won’t need any food or sports drinks unless your event lasts longer than 90 minutes. In this case, plan for 25-50 grams of liquid or solid carbohydrate every 30 minutes. Sports drinks work well.To Promote Recovery Afterwards…
• Drink water
• Eat cabohydrate foods such as fruit or preferably a 3:1 ratio of carbohydrate to protein. Yogurt is an excellent recovery food!
• Head out and enjoy your celebratory meal!

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!

Article written by Patricia Chuey and reprinted with permission