Preparing for a distance race is a physical challenge – one you couldn't achieve without paying attention to your diet.
"Nutrition, especially in running, can really make or break someone," said Jill Koegel, registered dietitian and owner of Certified Nutrition in Omaha. "It's obviously very taxing on the body to run for that long. If you have not been paying attention to nutrition and keying in on carbs, you will hit a wall."
This winter, we're offering tips for training for a distance race. First, we showed you how to choose a race. Here's what you need to know about nutrition.
Consume more calories.
It's likely you'll need to up your calorie intake while preparing for a race because you'll burn energy so quickly. Most people torch between eight and 10 calories a minute while running. That's roughly 600 calories in an hour. Consider how far you run, how fast and how often. Assuming you're not already overeating, expect to consume more food than usual. Experiment to find what works for you.
Don't try to lose weight.
If you try to diet while training, you won't succeed at either. Focus on one thing at a time. If you're training for a marathon, train for the marathon. You might naturally lose the weight. But if you prioritize dropping a few pounds, you may suffer from fatigue and injury.
Carbohydrates are your friend.
Several weight-loss diets have named carbohydrates enemy No. 1, but they're essential to proper body function. Carbs are your primary source of energy. There are two types: simple and complex, which take longer to digest. You'll need both when you're training.
Break your calories into three groups.
Fifteen to 20 percent of your calories should come from protein; 20 to 30 percent should come from fats; and 55 to 60 percent should come from carbohydrates.
Food first. Run second.
An hour or two before your workout, eat a carb-based snack. Don't go for pasta or a big meal - it's too heavy to digest properly so near exercise. Aim for 30 grams of carbohydrates - there are about that many in a medium-sized apple - and pair it with protein.
You might want to bring a snack.
Unless you're running for 60 minutes or longer, you don't need to snack while you work out. Your longer runs may require it, though. Muscles can only hold so much glycogen, which serves as an energy reserve. Drinking Gatorade or eating dried fruit halfway through your extended training session will boost your supply. Dried mangoes are a smart source. They're full of simple carbs so they won't upset your stomach, and the sugar absorbs quickly, giving you more energy right away.
Done running? To the kitchen!
It's important to refuel within 30 minutes of your workout. Your muscles need their carb stores replenished, and protein stimulates that process. Look for snacks with six to 12 grams of protein, depending on how much you weigh. Try eight ounces of chocolate milk or a slice of toast with peanut butter. The bread should be low in fiber so it digests more quickly. String cheese and a piece of fruit or a protein shake made with milk or yogurt works, too.
It's race day. Now what?
Don't do anything different than you have while training. It isn't the time to surprise your body. The day before is another story. About 70 percent of your calories should come from carbs. This time, they should be the complex, high-fiber kind. That's why whole-wheat pasta feeds are so popular before major sporting events.
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