Whether you’re a runner, triathlete, cyclist, or swimmer, proper fueling is essential in order to perform your best on race day. It’s important to fuel up correctly before the race and during the race in order to maintain energy levels and ensure that your body can handle the demands of competition. Let’s look at some strategies you can use to make sure you are properly fueled up for optimum athletic performance.
Pre-Race Fueling
It is important to fuel up with 100-200 calories of carbohydrates 1-2 hours before the race. During this time it is also important to hydrate in order to keep your body optimally hydrated for performance. A good rule of thumb is 16 ounces (2 cups) of water or sports drink 1-2 hours before the start of the race. This will help provide enough fuel and hydration for your body when it needs it most.
During the Race
During long races such as marathons or triathlons, it is important to refuel with easy-to-digest carbohydrates regularly during the race in order to maintain energy levels. Gels and sports drinks are popular choices amongst athletes as they provide quick energy and can be easily transported during a race. When picking out gels or sports drinks, make sure they contain electrolytes such as sodium and potassium which are lost through sweat during exercise and need to be replaced in order for optimal performance. It is also important to sip on water throughout the duration of the event in order replace any fluids lost through sweat while exercising.
Post Race Recovery
Once you have completed a race it is important to replenish your glycogen stores by consuming carbohydrates within 30 minutes post exercise. Consuming protein after a hard workout helps rebuild muscle tissue that has been broken down during activity so including lean proteins in post-race meals is beneficial as well. Additionally, eating fruits and vegetables helps provide necessary vitamins and minerals that may have been depleted throughout competition so making sure these foods are included in post-race meals will help with recovery from intense physical activity.
Proper fueling before, during, and after an event or training session should not be taken lightly; it plays an essential role in allowing athletes to perform their best when competing or training at peak intensity levels. Taking into consideration all aspects of fueling will ensure that your body has enough energy available on demand while keeping dehydration at bay so that you can maintain peak performance throughout any physical activity you do! By following these simple fueling tips and tricks, any athlete can set themselves up for success come race day!