Taper Your Diet: As you taper your mileage the week or two before a race, be sure to taper your diet as well. To avoid gaining weight, reduce your calorie intake by about 100 calories for every mile you deduct from your training during this time.

Road Hunger: If you're traveling to a race away from home and get the munchies, stop by a grocery store and buy some dried or fresh fruit, bagels, graham crackers or a premade sandwich (make sure it has low-fat or no mayo). If you can only find a fast food joint, stop for some orange juice, pancakes, or a baked potato.

Pre-Race Meal: The night before a race, consider this high-carbohydrate meal, courtesy of Judy Tillapaugh, R.D., a dietitian from Fort Wayne, Indiana: 2 to 4 cups of pasta covered with a cup of tomato sauce and sprinkled with 1 to 2 tablespoons of Parmesan cheese. Add to that two wheat rolls, a cup of juice, 2 cups of water or a sports drink and cup of frozen yogurt for dessert.

Hydration Station: The National Athletic Trainers' Association (NATA) has established new guidelines for hydration. The organization suggests drinking 17 to 20 ounces of water or a sports drink two to three hours before exercise as well as an additional 7 to 10 ounces ten to twenty minutes before exercise. To properly hydrate after exercising, first weigh yourself before working out and then drink 16 ounces for every pound you lose.



Nutrition

Race Nutrition    |    Vitamins & Minerals    |    Weight Loss


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