Skip to Content

Best ways to fuel before a race

Published on March 22, 2018

Best ways to fuel before a race

Angela M. Beck, Registered Dietitian
CentraCare Weight Management

Fuel for runnersAs summer approaches many will be preparing for competition. Whether you are a novice competitor or a seasoned athlete, here are a few tips to follow to have the best race possible.

  • Make sure you are getting plenty of fluid. If you are dehydrated before the race even starts, you’re already setting yourself up for failure. Drink 16 ounces of fluids such as water, caffeine-free tea or a sports drink one hour before your race.
  • Consume simple carbohydrates. Two hours before your race, eat fruit (banana, apple or citrus fruit), low-fat dairy products or low-fiber carbohydrates (pancakes, English muffin or pasta). These are easily digested and readily available to use as energy.
  • Never start a new routine on race day. Nerves already are high and can affect how you digest foods. So, give your stomach something familiar before you compete.

If you follow these three simple tips, you can make sure that you are well-hydrated and have enough energy to finish your event without experiencing the dreaded “bonk.” If you have more specific goals or feel you need more help planning for your training, feel free to stop by Lifestyle Health in person or visit us online.

Earth Day Run logo

The 2018 CentraCare Earth Day Weekend is April 20-21.

Sign up now to secure your spot. 

Friday, April 20:

11 a.m. to 8 p.m. - Packet Pickup/Health & Fitness Expo

6 p.m. - BLEND 1K

6:30 p.m. - 5K

Saturday, April 21:

8:30 a.m. - Half Marathon & Relay

Learn more and register now at RunEarthDay.com.

Health information accessed through www.centracare.com is not intended to be a substitute for professional medical advice, diagnosis or treatment. We strive to present reliable, up-to-date health information on our web site and “For the Health of It” blog. However, this information is not intended for the purpose of diagnosing or prescribing. Please contact your health care provider if you have any concerns or questions about specific content that may affect your health. Log in to MyChart to send a secure message to your provider.

About the Author

Angela Beck, RD, LD

Angela M. Beck, RD, LD
Registered Dietitian
CentraCare Weight Management
Learn more about Angela

Share This Post

For the Health of It