Play With the Good and the Bad
In general, there are some foods that are better for your body before a run than others. Start by avoiding the commonly bad foods and play around with some of the good ones to see what your body needs before you hit the pavement.
The Good:
Simple carbohydrates: Because these are digested quickly, your body can use them right away to fuel your run. Oatmeal, a bagel, banana or other fruit are ideal race-day foods. These are often the go-to foods for runners, so do a quick analysis if you're not feeling quite right during or after your run. For example, if you feel stomach pain, consider whether sugar in the oatmeal is the problem, not the oatmeal itself.
The Bad:
High fiber foods: These foods can cause cramping and bloating. "Even if you're used to having them, I would still try to avoid them on race day or the night before race day," says Thomas.
Fats: These take a long time for your body to digest, which can upset your stomach as you run the course.
Sugar and artificial sweeteners: Some people can't tolerate a lot of sugar, says Thomas. Keep this in mind as you're fueling throughout the race, because "people tend to overload at an event with Gatorade and sports drinks."
Thomas says, however, that a little bit of honey is okay.
More: Boost Your Energy Naturally With Honey
Don't Forget Hydration
A critical part of race-day fuel is hydration. However, it's important to maintain a delicate balance between too much and too little. If you drink too much, you risk bloating and discomfort on your run. Too little and you have to worry about dehydration.
Check your hydration levels in the weeks leading up to the race. Look for these simple hydration signs:
Urine color: If it's light yellow or clear, you're hydrated. If it's dark, you need more water.
Bathroom frequency: Haven't gone in four hours? That's a sign that you need to hydrate more.
Salt on your face: A salty face after a run means you not only need more water, but salt and electrolytes as well.
Once you test your options and find the right balance of fuel and hydration, make it easy to stay on track when race day arrives. "Make an hour by hour sheet for race day [and what] you want to have for your nutrition and your hydration," says Thomas. Add the locations of fuel, gel and water stops so you can have your best performance.
More: Make Your Own Energy Gel
Eat right and perform better. Find a nutrition plan for you.
