Pre & Post Race Nutrition

Hey there, fellow runners! As an Obstacle Course Race Junkie and a long-distance running enthusiast, I know firsthand the importance of nutrition when it comes to optimizing performance and recovery on race day.

Whether you're gearing up for your first 5K or training for a marathon of mud-drenched obstacles, below are some my favorite tips and hacks for pre and post-race nutrition that helped me fuel up and recover right!

Pre race Nutrition Tips:

1. Eat a balanced meal: Aim for a balanced meal that includes carbohydrates, protein, and healthy fats. Carbohydrates are the primary source of energy for running, while protein helps with muscle repair and recovery, and healthy fats provide sustained energy.
2. Timing matters: Plan your meal timing carefully. Eat a meal 2-3 hours before your run to allow enough time for digestion. Avoid eating a heavy meal right before your run, as it may cause discomfort or slow you down.
3. Hydrate well: Proper hydration is crucial for performance. Drink plenty of water throughout the day leading up to your run, and have a glass of water about 30 minutes before your run to ensure you're well-hydrated.
4. Choose easy-to-digest foods: Opt for easily digestible foods to avoid discomfort during your run. Foods such as bananas, oatmeal, whole grain toast with nut butter, or a smoothie with fruits and vegetables can be good options.

Post-Run Recovery Nutrition:
After a run, your body needs to replenish its energy and repair muscles. Proper post-run recovery nutrition can help speed up recovery and promote optimal performance for your next run.

Here are some tips for post-run recovery nutrition:

1. Refuel with carbohydrates: Consuming carbohydrates after a run helps replenish the glycogen stores in your muscles, which can get depleted during your run. Choose whole grain carbohydrates such as oatmeal, quinoa, brown rice, or sweet potatoes to provide sustained energy.
2. Include protein for muscle repair: Include a source of protein in your post-run meal or snack, such as lean meats, eggs, dairy or plant-based alternatives, beans, or nuts.
3. Rehydrate: Running can cause dehydration, so it's crucial to rehydrate after your run. Drink water or a sports drink that contains electrolytes to replenish lost fluids and restore electrolyte balance.
4. Eat antioxidants-rich foods: Running can create oxidative stress in the body, so including antioxidant-rich foods in your post-run meal can help reduce inflammation and promote recovery. Foods like berries, dark leafy greens, and nuts are good sources of antioxidants.

Pre-Race Meal Ideas:
Here are some pre-race nutrition meal ideas that can help you fuel up for your run:

1. Whole grain toast with almond butter and banana slices.
2. Greek yogurt with mixed berries and a drizzle of honey.
3. Grilled chicken or fish with roasted vegetables and quinoa.
4. Oatmeal with diced fruits, nuts, and a dash of cinnamon.
5. Veggie omelet with whole grain toast and avocado.

Post-Race Meal Ideas:
Here are some post-run recovery meal ideas that can help you replenish your energy stores and promote muscle recovery:

1. Chocolate milk or a fruit smoothie with protein powder, banana, and spinach.
2. Grilled chicken or tofu stir-fry with loads of veggies and brown rice.
3. Salmon or tuna salad with mixed greens, quinoa, and roasted vegetables.
4. Greek yogurt with mixed fruits, nuts, and a drizzle of honey
5. Veggie and bean burrito bowl with brown rice, black beans, roasted vegetables, and salsa.

Remember, everyone's nutritional needs may vary, so it's essential to listen to your body and experiment with what works best for you. Pay attention to how different foods make you feel before and after your runs, and make adjustments accordingly.

Now, lace up those running shoes, fuel your body and hit the road!

Stay active!
​Rami