Fueling for the Dumbo Double Dare
The Dumbo Double Dare is just around the corner, are you ready for the 19.3 miles? For those of you curious about the Dumbo Double Dare, it's the Disneyland® 10K on Saturday followed by the Disneyland Half Marathon on Sunday! All this running leaves many people questioning how they should fuel for this back-to-back event to reach the finish line and this incredible medal!
The Three R's of Recovery
If you're running long two days in a row, the recovery meal after the first race is critical for running performance the following day. To finish the Dumbo Double Dare feeling strong, always remember the 3 R's of recovery: Refuel, Rebuild, and Rehydrate.
As you are running, you are using your muscle fuel or glycogen stores for energy. This fuel needs to be replaced within 30 minutes of crossing the finish line. For optimal recovery, eat about half of your body weight in grams of carbohydrate. For a 150-pound runner, that means 75 grams of carbs within 30 minutes after finishing your race.
Most runners know they need carbs, but protein is just as important for repairing muscle damaged during exercise. Protein also helps the body to replenish glycogen stores faster. Eat about 10-20 grams of protein within 1-2 hours after you finish to speed recovery and reduce muscle soreness.
Hydration is important for performance and essential for a proper recovery. If you lose weight after the race, drink 16-24 ounces of fluid per pound of weight loss and replenish until you achieve your pre race weight. Don't forget to drink and eat enough electrolytes, sodium and potassium, after you race to prevent dehydration and cramping the following day.
Join me again tomorrow for some race day recovery snack ideas! In the meantime, if you have comments or questions, tweet me @DietDivaTara.
Known as the "Diet Diva," Tara Gidus is a nationally acclaimed nutrition expert and the official nutritionist of runDisney.