Nutrition: The Deal on Diet

By: Carly Siceloff MS, RD, LDN

So you’re running a runDisney race? No big deal. Wait! Actually, it’s a huge deal! Making the commitment to run a race takes dedication and drive and you should be proud of your decision. You are getting active and taking the steps to create, or maintain, a healthy lifestyle. It’s a big deal! Kudos to you! Do you know what another big deal is? Nutrition- a powerful component to reaching your peak performance goals when completing any type of physical activity, especially running. Whether you are a seasoned runner or you’re lacing up for your first race, the food you eat matters. Let’s review the basics.

When you exercise, you burn calories. Calories are energy and energy comes from food (measured in kcal). Putting this equation together, you can see that Food = Energy (kcal). I like to think about my food as fuel and my body as a car. In order to make my car run (pun intended), I need to give it fuel. But what kind of fuel? And how many miles per kcal/energy do I get? It depends. The amount and type of food you need to properly nourish the body depends on the intensity and the duration of your exercise plan. Are you running your first runDisney 5K? Or, are you running the full Walt Disney World Marathon? How fast are you running? How old are you? Are you male or female? The list goes on…

In general, here are few guidelines to help you get started and manage your race day diet:


Carbohydrates
• Carbohydrates provide the primary source of energy, or fuel, for the body
• The USDA recommends that 50% of your diet should come from carbohydrates: beans, legumes, vegetables, fruits, whole grains (hello, fiber!)
• 1 gram of carbohydrate yields 4 kcal

Protein
• Protein is responsible for building and repairing damaged muscle from exercise
• The USDA recommends that 20% of your diet comes from protein: eggs, lean meats, fish, beans, legumes, soy products, dairy products
• 1 gram of protein yields 4 kcal

Hydration
Dehydration is the single largest contributor to fatigue during a race. Sweating helps regulate body temperature, but, also results in the loss of fluids and electrolytes and can cause dehydration. A few hydration tips:
• Arrive to the race well-hydrated; urine should be a light straw color
• Stop drinking approximately 30 minutes before the race to avoid needing to use the restroom
• Drink 24-ounces of fluid (water and/or sports drinks) for every pound of body water lost post-race

*Dehydration Warning Signs: thirst, flushed skin, premature fatigue, increased body temperature, faster breathing and pulse rate, increased perception of effort, decreased exercise capacity; later signs include: dizziness, increased weakness, labored breathing with exercise

Meal Timing:
• Pre-race: Eat 1-3 hours before exercise, depending on how your body tolerates food. Never try anything new before a race
• During a race: Carbohydrate gels at the 10K mark and every 10K mark thereafter for runs 3-5 hours in length
• Post-race: Within 15 minutes to 2 hours after your race, depending on intensity

Example Meals
There is a magical carbohydrate/protein ratio that some scientists believe initiate muscle recovery and muscle protein synthesis. That magic ratio is 4:1 Carb/Protein. For every 4 grams of carbohydrate, you want to consume 1 gram of protein. This relationship is important because carbohydrates play an important role in the hormonal response of insulin. Carbohydrates stimulate insulin secretion. Insulin allows glucose (carb) and amino acids (protein) to enter the cells which results in faster recovery and muscle gains. Example meals include:

• Oatmeal and nut butter
• Dried fruit and nuts
• Fruit smoothie with protein powder
• Banana and peanut butter
• Whole grain pita bread and hummus
• Apple slices and almonds
• Greek yogurt and blueberries
• Peanut butter toast
• Low-fat chocolate milk
• Turkey on a whole-grain wrap with veggies
• Hard-boiled egg and whole grain crackers or toast
• Veggie omelet
• Salmon or tuna with whole grain rice

Disclaimer: These recommendations are for the general public and do not address individual dietary needs. Considerations for therapeutic diets and specific needs should be discussed with your primary care physician and a registered dietitian.

Resources:
Mohr, C. (2015, March 31). Training for a Marathon Tips to Keep You Going. Retrieved from https://www.eatright.org/fitness/training-and-recovery/races-and-competitions/training-for-a-marathon-tips-to-keep-you-going
Wolfram, T. (2018, May 3). Hydrate Right. Retrieved from https://www.eatright.org/fitness/sports-and-performance/hydrate-right/hydrate-right