The world’s largest 10K returns to Atlanta this summer, bringing runners and walkers to the Peach State capital by the thousands. Some hunger for competition — others to set a personal best. Either way, don’t let a poor diet take a bite out of your 10K plans this year.
Participants will be pounding the pavement for the Northside Hospital Peachtree Road Race on July 4. The event attracts over 60,000 runners and walkers each year, leading to countless burned calories. For a healthy and energized performance, good meal prepping is a must.
Meal prepping can support muscles, energy and more for a 10K
Quality nutrition helps provide the body with the ample energy needed to complete a long run. It supports muscle recovery and hydration, reducing muscle soreness and building strength for future runs. For the best results, eat something at least 30 minutes before running. Carbohydrates can be a great energy boost, though protein is still important.
Here are some important tips for meal prepping:
- Carbohydrates are the body’s main energy source during intense training
- The more active your lifestyle, the more carbohydrates your body demands
- Carbohydrates also support the replenishment of energy spent muscles
- A protein-rich food should be included in each meal to support muscle recovery
- Include fruits and vegetables for vitamins, minerals and antioxidants
One of the most important portions of nutrition is hydration — especially during hot weather. Day to day, drink a number of ounces of water equal to half your body weight.
During the race, take a few sips of water or a sports drink every 15 to 20 minutes as well.
For long runs and races, nutrition needs depend on timing
Nutrition can provide a boost to your next 10K, but the body’s nutritional needs will differ depending on if it’s before, during or after your run. Here’s what (and when) to eat.
Eating the day of the race:
- Eat a breakfast high in carbohydrates about two to three hours before you run.
- Bring a sports nutrition gel, applesauce or a sports drink to consume while you wait in the corral.
- Have a particularly long wait time in the corral? Consider snacking on a granola bar 30 to 60 minutes before the race.
Eating during the race:
- You may need nothing, if you had a meal before the start of the race.
- If you will be participating in the race for over 90 minutes, consume 20 to 30 grams of carbohydrates every 30 minutes.
- These carbs can come from sports nutrition gels, applesauce, dates, raisins, etc.
Eating after the race:
- Drink plenty of fluids. In order to remain hydrated, you must replace the fluids lost in sweat.
- If you have not maintained your carbohydrates during the long run, make sure to replenish those carbs now to refill your body’s depleted energy stores.
- Eat plenty of protein to support muscle repair and growth.
Don’t make these nutrition mistakes ahead of your next run
Healthy nutrition can boost performance, but nutrition missteps can also lead to health risks. From dehydration to fasting, these are the “don’ts” of sports nutrition.
Avoid unnecessary health risks by following these steps:
- Don’t try anything new on race day. Practice your approach to nutrition and hydration at least a day before race day.
- Don’t just hydrate on race day. Dehydration is a common condition that can lead to serious health risks when worsened by intense exercise. Consume plenty of fluids each day to avoid it, especially on the days leading up to your race.
- Don’t fast before a long run or race. Fasting can be okay for some low intensity exercises, but the body requires a significant amount of energy for a long run.
- Don’t forget to rehydrate when you’re done. A salty snack, sports drink or water will help replenish your electrolytes and fluids after a long run.
LEARN MORE FROM NORTHSIDE HOSPITAL ORTHOPEDICS.
The Northside Hospital Peachtree Road Race is July 4. Visit northside.com/peachtreeroadrace to learn more.
