Nutrition Commandments to Elevate Your Fall Training
Fall is approaching, and the weather outside is ripe for running, biking, and even racing! Whether your goal is to lose weight, improve your race time, or simply get more enjoyment out of your training, there are a few things you should know to eat your way to race day success:
1) Weight loss does NOT usually just happen when training for a race. Instead, it requires careful planning to be sure you're not eating like you would for those long runs, every day of the week! Consider testing your Resting Metabolic Rate (RMR) to know what YOUR needs are, and plan accordingly.
2) Your performance suffers at just 1% weight loss to fluid. If you think a dry mouth is normal, think again! You have already lost 3% of your weight to fluid once you experience dry mouth. You may pay attention to hydration in the summer months, but remember that those warm temperatures tend to linger into September and October. It's a good idea to do a hydration test to know your sweat rate.
3) The body's storage of carbohydrate (glycogen) is extremely limited, relative to fat. Yet, carbohydrate is the primary fuel for muscle movements. Therefore, it's critical that athletes take in at least half of their calories from carbohydrate to enhance glycogen storage, but also to "top off the tank" immediately before a workout. For workouts longer than an hour, you should aim for 30-60 grams of carbohydrate per hour.
4) "Somewhere someone is recovering and when you meet them in head-to-head competition"....you know the rest! Recovery starts as soon as your workout ends! You may not feel like eating or drinking after a hard workout, but given the variety of recovery options, lack of appetite is no excuse. Without a proper recovery snack within 15-30 minutes after a workout, you not only compromise your next workout, but you also risk injury, fatigue and emotional drain. Be sure to include some carbohydrate, protein, and sodium in your recovery snack! Repeat in two hours.
5) Keeping a food log is a good way to check in on your nutrition plan. Ask yourself "am I getting enough carbohydrate?", "am I taking in some carbohydrate before, during and after workouts lasting longer than an hour?", "am I eating more than I need on rest days?" Bring your food log to a Registered Dietitian to identify problem areas and to tailor your nutrition plan.
Of course, like with training, practice makes perfect. If a particular sports drink or food doesn't work, try something different. Just be sure you're not trying anything new on race day.
Finally, relax and enjoy the ride--you've got this covered!
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