Designing Your Race Day Nutrition Plan

Race Day Nutrition is often overlooked leading to running on empty, an under-par performance, experiencing fatigue during the race and sometimes unpleasant symptoms. All of which can be distracting to say the least. On the plus side – get it right and we’ll perform, recover, and feel better and potentially have the edge – it’s a WIN-WIN and our mantra is “don’t let nutrition be the limiting factor in your running performance”.Today we are going to talk about:1.    Your Race Day Nutrition Timeline2.    Our Real Food suggestions for what and when to eat3.    Finally … our personal Race Day Nutrition non-negotiablesDownload our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak PerformanceSHOW NOTES(03:35)What NOT to do! Aileen and Karen share their experiences. One of the cardinal rules is that on race day you NEVER EAT OR DRINK anything you haven’t practiced in training.(05:54)Our approach to designing your race day timeline to include nutrition and key timings. Email us at hello@runnershealthhub.com if you’d like our template.(12:18)What and when to eat for your pre-race meal. Suggestions for eating at home and for some ideas if you are eating whilst travelling. (20:42)Should I drink coffee pre-race?(22:19)Quick tips on pre-race hydration and electrolytes.There are many different brands of electrolytes out there but one we like and recommend are Elete Electrolyte because they are easy to use, easy to carry and mostly tasteless…just a hint of sodium in your water. We both use ELETE and we’ve set up a special offer for you to try them out – you’ll get all the details on our website – go to SHOP and look at our FAVOURITE Supplements page – you’ll find ELETE Drops with discount CODE RHH15 which will give you 15% discount, please feel free to share with your running friends. (23:52)Pre- Race Real Food snacks containing quick release carbohydrates. (24:46)During race fuelling – what and when?(27:29)Simple real food suggestions and hydration reminders(30:52)Post-Race Recovery Nutrition (33:45)Should I treat myself with food and alcohol after a race? (36:25)An introduction to our 1:1 Personalised Nutrition Services and an invitiation to book a free WORK WITH US CALL(39:41)Some of our nutritional non-negotiables when it comes to preparing for and executing a nutritional race-day plan(46:51)KEY TAKEAWAYS1.    Create your race timeline and add key times you’ll be eating and drining2.    Calculate when you should eat working backwards from your race start time3.    Eat Carbohydrate rich pre-race meal approx. 2-3 hours before race4.    Hydrate optimally before the race5.    Eat a quick release CHO snack 30-60 minutes before the race6.    Fuel with 30-60g quick release CHO foods per hour during race and keep hydrated7.    Remember to eat a Quick Release CHO food within 30 minutes of end of...