Reagan Run: Proper nutrition important up to, on race day

DIXON – With the 2021 Reagan Run coming up on July 3, it’s not too early to start thinking about your race-day nutrition.

The following information is great if you are a first-time participant to the Reagan Run, or if you compete in 5K races throughout the year. Good nutrition will help you maximize your race-day results and help with recovery after the race. Enjoy the healthy snacks after the run.

• Carbohydrates are an important fuel source for exercise. It is important to consume adequate carbohydrates to help fuel muscle contraction. Inadequate carbohydrate intake may impact performance.

Whole grains, baked goods, crackers, legumes, starchy vegetables, fruits, milk, yogurt, and many other foods are good sources of carbohydrates.

• For recreational athletes, it is best to choose a well-balanced diet prior to exercise that includes whole grains, fruits, vegetables, protein, and dairy products.

Some athletes may experience abdominal discomfort with moderate- to high-fiber intake around exercise. Some athletes also may experience some GI discomfort with dairy consumption too close to race time. Each person is extremely individualized, and what works for one person may not work for you.

Practice your eating routine prior to race day. Choose a training day and treat it like race day; see how your stomach tolerates the before race meal prior to implementing it on race day.

• Timing of food intake may depend on the distance/intensity of the race, as well as how your stomach tolerates food prior to exercise. Try to consume easily digestible carbs that you have eaten during training and tolerate well. Also include protein with your meal to help prevent hunger during exercise.

Try to avoid large quantities of high-fat food prior to training, as this may cause stomach discomfort because fat takes longer to digest (i.e. maybe wait to eat bacon until after the race). Try to eat a meal 3-4 hours prior to racing and a small snack 1-2 hours before to help top off fuel stores in your muscles and liver.

If you do not have time to eat a meal 3-4 hours prior to competition, make sure your meal the night before is rich in carbohydrates, and consume a small meal 1-2 hours prior to competition that includes carbohydrates and protein.

• A few examples of meals that include carbohydrates and protein: bagel with peanut butter, one serving 100% fruit juice; slice of toast with peanut butter, banana slices and honey; oatmeal with peanut butter and berries.

• Stay hydrated! It is important to drink water consistently and not a large quantity all at once.

Try to drink small equal-sized sips the morning leading up to the race, as opposed to an entire water bottle all at once. A sports drink may be beneficial to include after your workout to help replenish electrolytes lost in sweat.

Make sure you take into consideration the temperature on race day, because as we move into the summer months with warmer weather, you need to pay extra close attention to your hydration status.

You also may want to consider wearing breathable, sun protective clothing and accessories (hat, sunscreen etc.) to help prevent overheating.

Refueling after exercise

• After your race, make sure you follow the three R’s of post-exercise nutrition: Rehydrate – consume water and some sports drink to replenish fluids and electrolytes. Refuel – consume carbohydrate-rich foods to help replenish glycogen stores in your muscles. Repair – consume a protein rich food to help repair any muscle damage during exercise.

A smoothie is a great post-workout snack, as it contains fluid (milk or juice), protein (milk and yogurt), and carbohydrates (fruit, yogurt, milk), and has the added bonus of antioxidants in the fruits and vegetables to help with inflammation following exercise.

Here’s a good recipe:

1 banana (broken into chunks, can be frozen too)

1 cup strawberries (frozen) – or any of your favorite fruits

1 cup spinach leaves, fresh (or frozen)

1 8-ounce container of vanilla low-fat yogurt (Greek if you like it)

¾ cup low-fat milk

Add all ingredients to the blender and blend until desired consistency. If you prefer it to be thicker or thinner, adjust the amount of milk. Serves 2-3.

Overall, make sure that you are including all food groups and balancing out your plates with plenty of fruits and vegetables, whole grains, lean protein options and dairy products. Proper nutrition plays a vital role in exercise performance.

If you have any questions about the nutrition information provided or nutrition counseling, email me at kloos@ksbhospital.com.

Krista Loos is a wellness dietician at KSB Hospital in Dixon. She graduated in May 2019 from the University of Colorado in Colorado Springs with a master’s degree in sports nutrition.