My Race Day Fueling Essentials

Went shopping and picked up a few of my favorites!

I am often asked what is the best thing to eat and drink on race day.  My answer typically goes a little something like this, "it depends on you, but here is what I like..."  I wish there was one simple fuel combination that worked for everyone, but there just isn't.  We all do not eat the same things, we have our own likes and dislikes as well as what works and does not sit well.  This same thing holds true with race nutrition and hydration. Speaking from personal experience, I have tried things others have suggested and have great success as well as failures.  And it continues to evolve with tweaks here and there with each subsequent race.  But from fuel to hydration, it will always come down to convenience, taste, effectiveness and how it makes you feel (the last thing you want is a mid run trip to the port-a-potty)!

Although you will not necessarily follow my fuel plan, a little guidance may help you decide on some things to try for your next race.  So I have compiled a list of some of my favorite race day fuel essentials along with when and why I take them when.  Hopefully this will help give you some ideas for your race day nutrition and hydration.

Days Before
I know, I know this post is about race day, but it is helpful to note the importance of proper nutrition and hydration in the days leading up to the race.  By now, we have all probably heard about carb loading and for many of us that means mounds of pasta and loaves upon loaves of bread.  Although many still believe (and still see great benefits in this type of carb loading), I myself steer clear of Olive Garden and opt for a "cleaner" type of carb loading.  In the days before the race, I get extra carbs in my diet by loading up with things like sweet potatoes, quinoa, oats, bananas and Ezekial bread.  Since these foods are already staples in my diet, I know how my body will handle them come race day.

I also up the water and electrolyte intake significantly in the days before the big event.  I'm a big water drinking to begin with but I start chugging more and more as well as incorporate electrolyte enhancers like Nuun Hydration to my water in order to prepare.  Another way I get more electrolytes is by adding a little extra salt to my food.  I'm not a huge fan of salt and typically use it sparingly, but in preparation for race day, I go ahead sprinkle some pink Himalayan salt on my food, especially those sweet potatoes...yummy!

Pre Race
It's the day of the race and the alarm clock goes off at 4ish in the morning.  I hop out of bed, gather my race belongings and prepare for the 30-45 minute drive down to the event.  But before I head out, I try to prepare my favorite race day breakfast.  Yes, it is a little challenging eating that early in the morning with that much time before the race, but it is incredibly important to get some food in my system.  I have evolved this meal over the years into what I find works best for me today.  It may change again, but for now, the following meal is not only nutritional, filling and easy on the GI tract, it is delicious!  So here is the recipe for my favorite race day breakfast:

Christina's Race Day Almond Butter Toast
2 slices out of Ezekial Bread
2 Tbps of crunchy all natural almond butter
1 ripe banana, sliced
1/2 (or less) honey
dash of pink Himalayan salt

Spread 1 Tbsp of almond butter on each toasted slice of Ezekial bread.  Arrange sliced bananas on top of almond butter toast.  Drizzle with honey, top with salt to taste.

So Yummy!

The drive to the event is the perfect opportunity to hydrate.  I bring a large bottle of water as well as a bottle with Nuun Hydration.  Once at the event, I taper my water drinking so that my stomach is not too full.  At this point, I am about ready for my final pre race nutrition.  30 minutes before the start of the race, I drink my BeetElite for energy and performance enhancement, then have my "snack."  Depending on the time that has past since I had breakfast and the duration of the pending race, I will fuel up with one of the following:

5-15k: Honey Stinger waffles give me what I need for the shorter distances and are super tasty!
Half-Full Marathon: ProBar Meal Bar (filled with plenty of carbs, protein and good fat) gives me enough calories, aka energy, to get me through a whole half and most of a full.  I will sometimes also eat a Honey Stinger along with the ProBar for a full if it has been a while since breakfast.

Mid Race
For shorter distance runs like 5-15k's, I do not need anything during the run itself.  My nutrition leading up to the event is typically enough to carry me through the 3-10ish miles.  After about 10 miles (a little over an hour), I start to need some fuel and this is typically where energy gels comes into play.  I have heard mixed reviews when it comes to gels but I have always been a fan.  Now I'm not saying I particularly like the taste and consistency of the gel, but it certainly is convenient and gives me the energy I need to push through.  I am able to keep the packet in the pouch of my shorts or race belt for easy access.  When I need it, I just rip off the top, choke it down with some water and keep moving.  I have tried several brands over the years from GU to Cliff, but more recently have discovered Huma and Honey Stinger gels and they have become my favorite.  The Honey Stinger gels are organic and are actually rather yummy unlike most of the other gels on the market.  I also enjoy the Huma gels because they too are organic and tasty, and are also Gluten free, dairy free, Vegan friendly.  Huma also makes a gel with caffine in it, which I really like to use out on those half and full distances.

I am also not opposed to using the gels provided on the course if need be.  Again, I have been using these for several years now, and know how they treat me.  I certainly wouldn't try anything new race day nor would I suggest anyone else do the same, so be sure to give them a try on your training runs first.

I no longer race with a hydration belt or Camelback, they downright annoy me (they're a necessary evil for training runs though).  Now I solely rely on pre race hydration and the course water and Gatorade.  I try not to do too much Gatorade to avoid all the sugar, so I mostly do water with the occasionally Gatorade for the longer distance races.  I try to hit every water stop taking in a little at a time, not to fill up my stomach so much but to be sure I continue to hydrate.  Regardless of the weather, I am sure to continually hydrate, and even more so during those hot, humid races.

Post Race
As much as I would LOVE to pig out immediately following a race, I cannot seem to eat a thing!  I am still full from all the pre race food and mid run gels and liquids, so I typically bring me a bar and coconut water to make sure I am getting something in my system post race.  A favorite bar of mine post race is the white chocolate raspberry Quest Bar.  It is nice little treat, almost like a desert, for all my hard work.  I find the coconut water to be super helpful in hydration and it doesn't have all the extra "stuff" in there like Gatorade and other sports drinks.

Once all the excitement of the race has died down and I have made it back home to my family, it is game on as far as food is concerned!  Sundays are typically my cheat day and if it just so happens to be on a race day too, I am in heaven.  Of course I wish I could eat half the things I would like to eat, it still is about making smart choices and in moderation.  But, hey you only live once, so I definitely let my hair down a bit when it comes to post race food.  And one of my absolute most favorite post race indulgences is BEER!  I love me some good craft beer, especially a super hoppy IPA.

Final Thoughts...
Just a couple of quick take-aways when it comes to fueling up for your next event:

• Every runner and every race is different, find what works best for you and try to stick with it, tweaking here and there to make it even better.
• To avoid unwanted GI issues, do NOT try anything new race day!  Use your training runs to test out nutrition and hydration.
• Don't skip breakfast before the race, I know it sounds silly to mention it, but it happens, be sure to eat!  Food=Fuel and you need fuel to run.
• Keep in mind what you're putting in your body the days leading up to the race.  Make sure to get additional carbs and electrolytes but be sure to avoid things that may upset your stomach or make you feel sluggish.
• Be sure to drink plenty of water before, during and after the race.  Electrolyte enhancers are also helpful, but try to avoid excess sugar.
• Treat yourself (in moderation) after the race, you've earned especially after those longer distances!

Meal Prepping 101

Meal prepping is not just for serious or elite fitness professionals.  People use meal prepping for a number of reasons ranging from weight loss, weight or muscle gain, budgeting and time purposes.  Planning and preparing your meals for the week to come is the ideal way to stay on top of your nutrition, never having to worry about what you're going to eat, which often leads to poor food choices.  It can be a little overwhelming at first, but once you get into a routine, you'll wonder why you didn't start sooner.  Here is some basic tips to help you get started with food prepping.

First, let me discuss the key benefits to food prepping so you'll be convinced it's a great idea:

1. Keep You on Track:  Meal prepping will take the guess work out of what you will eat for each meal.  When you're busy at work and you have to rush in a quick bite to eat, it's easy just to grab something fast and inexpensive.  Unfortunately this typically means fast food, something unhealthy from the cafeteria or out of the vending machine.  Always having healthy meals and snacks ready for you will help keep you on track with your nutrition goals.

2. Save Time:  Food prep day will be a little time consuming, especially in the beginning when you're getting in to the swing of things.  But it will surely make up for it during the week.  Rather than having to scramble to get meals together each morning, afternoon and even evening, you will have everything you need ready to go in your refrigerator.

3. Save Money:  Buying and preparing everything you need for the week in one day will help cut down or even out, those weekday trips to the grocery store.  It will also keep you from going out to lunch or buying snacks during work.  All those trips eventually add up so having food ready for you will certainly help save you some money each week.

4. It's Fun:  The task may seem daunting at first, having to spend a couple of your weekend hours making food.  But believe it or not, it will actually become quite fun.  It will give you the opportunity to learn about proper nutrition, try new recipes and even get your family involved!  Put some comfy clothes on, turn on some music and make a party out of it!  Feel free to even dance around your kitchen while cooking!

So now you're convinced you are going to start weekly food prepping, here are a few items you will want to make sure you have ready:

1. Tupperware Containers:  Have some large enough for whole meals, as well and medium and small sized containers for smaller meals and snacks.  Be sure to use BPA-free containers that can be put in the microwave and dishwasher.  Be sure to have enough to fit a week's worth of meals.

2. Recipes/Menus:  Make a menu of what meals you would like for the week.  Consider trying a new recipe each week so you do not get bored with your meals.  Pinterest is one of my favorite resources for new and healthy recipes.

3. Measuring Cups/Spoons:  Portion control is essential for proper nutrition and weight management.  In order to keep portions in check, you will want to make sure you have measuring cups and spoons.

4. Food Scale:  Another great way to stay on target with portion size, especially with foods like meat, is a food scale.  This is optional, but certainly helpful.

5. The Food:  Each week, once you have planned your menu, make a list of everything you will need to purchase.  Compile a grocery and be sure to buy everything at once so that you will be prepared.  There are several items you can buy in bulk to save money and time.

Now you're ready to get started food prepping, here are some things to consider:

1. Chose the Day:  Pick a day when you have a good solid hour or two to devote to cooking and storing food.  I typically do my food prepping Sunday afternoon while my sons nap, then finish up the rest of my prepping on Monday during nap time.  It can be time consuming but systematizing your cooking will certainly help.

2. Plan Your Attack:  This is where a system comes into play.  Obviously some things will require more prep than others.  You can plan out your prepping so that you can get several things done at one time.  For example, you can get your meat baking in the oven, while steaming your veggies and boiling rice on the stove top, all while measuring out snacks.  Multitasking will help cut down on the time.


2. Keep It Simple:  Especially in the beginning, you will want to make sure to not overwhelm yourself with tons of new foods and recipes.  Stick to the basics, lean meat, grains, fresh fruits and vegetables.  Consider one new recipe each week and rotate your meals so you do not get too bored with your food.

3. Trial and Error:  This experience will continually be trial and error, especially initially.  You will learn what works best for you, what recipes you like and don't like and how to go about getting it all together.  Keep an open mind and keep trying new things.  Before you know it, you will have the whole process down to a science and be a food prepping pro!

4.  Don't Give Up Too Soon:  Do not get discouraged if struggle in the beginning.  Like I said, it will be time consuming at first.  If you're not trying new recipes, you will get bored.  On the flip side, you may get tired of new recipes not working out.  Hang in there, you'll get the hang of it and it will most certainly pay off if you keep with it.

5. Don't Stop On Holidays:  Do not let travel, company and holidays sabotage your healthy eating.  When your schedule is out of sorts, it may be difficult to find the time to keep up with your food prepping but do the best you can to try and keep on track.  It's actually even more so important during these hectic times to make sure you have a nutritional plan to help from overeating, poor food choices and to ward off those extra pounds that often creep up.  If you do find yourself off track, don't beat yourself up, get right back to up when you return to your routine.




If you have additional questions regarding food prepping, nutrition and fitness, feel free to contact Coach Christina directly.  Be sure to follow Christina on Instagram and CWSC Performance on Facebook for more nutrition and fitness tips, as well as motivational quotes!