A month ago at #RnRAZ where I was on stage with @RunEMZ talking about social media we were asked what type of fuel we use. It’s a common question amongst runners as we compare what we are snacking on mid-run or what is in our hydration pack. As I was answering one of the questions which happened to be “What do you eat before a race?” I couldn’t help but smile at how ridiculous my answer was going to be.
Before I get to what I’m eating before I attempt to run 26.2 miles, it’s important to bring up the point that what works for me, might now work for you… and vice versa. I know plenty of runners that talk about how they drink a cup of coffee pre-run. For me that wouldn’t work, but for them, it’s gold. Steel cut oatmeal, bananas, granola, you name it. There are plenty of options that runners will swear by… nothing surprises me.
Part of the training process is finding out through trial and error what will help you get to the finish line. You’ll want to sample fuel options on your weekly runs and try to perfect them on your longer runs. You definitely want to find out if a particular product will cause “issues” on a training run as opposed to mile 10 of a race. Most importantly you’ll also want to nail down what works successfully, this includes before a run and during.
So what’s my prerace meal?
If I’m at home, it’s a small bowl of plain Cheerios and toast with peanut butter. Sometimes it’s both, sometimes it’s one of the two. It really depends on how early I wake up as I’ll want it to fully digest prior to the start line. If I’m on the road or at a hotel, wait for it, it’s a Payday candy bar. I know. I can hear all the runners telling me over the interwebs that it’s not a sufficient source of fuel to be successful… but remember, what works for me, might not work for you. For me, it travels well and I give me the confidence (placebo or not) that it gets me to the start line ready to tackle the distance.
What do you suggest?
One thing that I do suggest, that I feel is close to universal, is that you should take sips rather than gulps when hydrating mid run. But you’ll want to make sure you are drinking prior to feeling thirsty. Your frequency, however, may be different from other runners. As far as fuel, I try to eat something every 45 mins. I tend to use time rather than distance, but it might be easier for you to keep track taking in fuel every X miles. If it’s a bar or a pack, don’t be afraid to sample with eating a few bites or pieces… don’t feel inclined to down the whole thing at once. For example, I enjoy Sport Beans, but will eat 4-5 at a time rather than the entire pack. Again, trial and error.
Fun fact: pairing flavors of hydration and fuel can be fun. Pick a drink that will compliment your food… channel your inner wine connoisseur.
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What do you fuel with before a race?
Being new to gluten free I’m in the trial and error phase. I’m notorious for waiting too long to hydrate and then I gulp! Never learn.
A Payday? I’d rather have a Snickers because well, it really satisfies! Seriously though, if I have enough time it’s oats or if not toast and nut butter. It’s always a big trial and lots of errors!
I always have coffee and PB and banana on toast
I am weird, but I tend to like chocolate no-bake cookies before a race, it just works for me.
Pre-Race I always eat a bagel with honey and drink a TON. That way I go to the bathroom right before the race and am ready to go! I also usually with take some shot blocks. I agree though every person is different and you have to learn what works for your body!
Haha hey everyone has something that just WORKS
it took a lot of trial and error here as well. But now we have 2 options depending on length of race. UDIS gluten free bagel with nut butter and honey or GF oats with banana and honey.
p.s. we love sport beans!
Before a long run I eat a large bowl of Coach’s Oats Oatmeal with raisins and I use Flax Milk instead of water or regular milk. And … I eat my oatmeal cold, not heated up. If I have to travel (locally) I will also eat 2 slices of toast loaded with Nutella about an hour out from the start. When travelling away from home, I eat Oatmeal and a banana.
Great post! You are so true! As an elite athlete and a collegiate cross country/track I get asked this question a lot by runners, and my athletes. Although I give them what works for me, you are so right, it is all about trial and error. I actually wrote a post on it if you are interested :) http://www.tinamuir.com/2013/09/race-day-meal-planning.html
I thought I had my race meal plan down, but it turns out that although what i mentioned above was perfect for collegiate racing, and it helped me to run 16:08 in the 5k and 33:24 in the 10k, I was no where close to perfecting it for marathon. I am still using trial and error for this, and I hope by the time I race my next marathon, I will have learned what works best for me!
It is such an individual thing, like you said. When I travel to races with my friends, it’s always fun to see how different we all are. I’ve been at it for 16 years and I’m still playing with it!
Before a race, I tend to stay light with a meal of peanut butter and toast. I generally use gels during a race, perhaps an e Gel or one by Huma (they have chia seeds and are gluten free as well). I believe the best approach is to pursue trial and error so the kinks are worked out and discomfort is alleviated before race day.
I finally just did a race where I paid attention the entire time to how I was feeling and what was working. I’ve learned a lot about myself over 11 years of running, but learned more that weekend too which I hope will serve me well soon!!
I am now a full-fledged convert to the Payday method thanks to you. : ) Before a training run, I’ll do PB on an english muffin or banana and coffee. Mid-run/race – I stick to Gu or Island Boost and will often carry a bottle of Nuun.
Still working on hydration issues since the last few races I’ve suddenly needed to stop multiple times to use a porta-potty. I like your idea of sipping instead of gulping. I also think I may be over-hydrating pre-race.
Trial and error… I have learned not to eat too much fibre before a long run. When I did my first half I ate peanut butter on a bagel and then a banana just as the race started. Now I don’t eat gluten or grains, and sadily, no longer run long distances, either.
It really is an individual thing. I would like toast + PB, but not cereal with milk before a race. I usually have ONE cup of coffee and a toaster waffle, and bring a granola bar to eat closer to start time.
I go between toast or bagel with peanut butter and banana and cereal with almond milk. Currently been practicing with the former for my upcoming marathon!
I tend to do a small cup of coffee with a waffle topped with peanut butter and banana. The amount of banana and coffee really depends on when I wake up. When I travel for race the waffle is replaced with graham crackers. But your PayDay idea is quite clever too! :)
I cannot eat ANYTHING before a long exercise jaunt. I run 1/2 marathons every day – I bet you didn’t know that about me – and I have to go with an empty tank, or else….. There might be an explosion! LMFAO! TMI?? NEVERR!
I love that you have a Payday Bar!! I”d do that in a pinch for sure. My pre race / run food is a peanut butter and chocolate chia pudding. It looks disgusting but it tastes amazing! I’ll also have a coffee. When I race I use GU Roctane and drink water and whatever fluid they happen to be serving on the course (it’s usually Gatorade of some sort and my stomach can tolerate that).
Oatmeal Protein Bites (and sometimes with a banana in it!)
Also, PAYDAY candy bar. I’ve never had one. What the deuce ;)
Before a race on the road it is a Quest Bar gluten free. My CamelPak always contains Arnold Palmer Nuun
Ha! Love it! My go to pre-race fuel is a strawberry (frosted) poptart. NOT the organic healthy type. The sugar filled junk. LOL :blush:
I love reading what people eat! Mine was always whole wheat toast with peanut butter and honey. Every day I need coffee in the am, but I can’t have it before a workout or race or else I get crummy tummy.
I started eating SuperPretzels for breakfast a lot when I was training for my first marathon. I was in the process of doing weight watchers “core” program back in the day and the only way I could eat them was to use my “banked” points which were mostly from running of course. Well I now have the ritual to eat one (or even 2 of them if i have to wake up way before the start of the race) before every marathon. And when I finally broke 5 hours in Philly in 2012 I had 2 for dinner the night before. Yeah, crazy. but now I’m afraid to eat anything different. I also like a good waffle with a smidge of peanut butter. And sport beans during the race every 5 miles or so.