Fuel Up for Green Monster - Nutrition Tips For the Gate River Run

I think most everyone would agree, conditions for the Gate River Run are unpredictable. Given the time of year it lands on in Jax, we could be racing with gloves, or racing to each water stop to delay dehydration- I have personally experienced both. That being said, while there are so many unpredictables on any race day, one thing we can have a loose ( yet adaptable) plan for is our nutrition around the race. Having a general idea of how we will manage our nutrition will reap serious rewards come race day. 

Days Leading up to the Gate River Run

While it is not imperative that we supply the body with the amount of carbohydrates and energy that a marathon demands, it is important to get carbs within balanced meals in the days leading up to the race. Particularly, you want to focus on your dinner before race night. Stick to familiar, yet easy to digest carbohydrates such as potatoes, rice, pastas, and breads. Also, you may want to limit fibrous foods such as large quantities of raw vegetables. Fiber is resistant to the digestion in our bodies and therefore could potentially cause GI distress the next morning. Go easy on fatty foods that have the tendency to make us feel sluggish in the morning. Even if the conditions are not as harsh, I recommend aiming for at least 1 oz/ lb of body weight in the 24-48 hours prior to the race. Last but certainly not least, try to stick to familiar foods when it comes to pre race meals. 

Morning of Gate River Run

Pre race nutrition is entirely individual. That being said, if you have a pre race regimen that you are confident in, I encourage you to continue it. For those that need suggestions, I recommend a light breakfast 3-4 hours prior to the race. Again, you want to choose easy to digest carbohydrates (toasts, English muffins, bagel, bananas, dry cereal). Remember to drink water when you first wake up, as you will only be able to tolerate so much fluid in your stomach as you get closer to race time.

An hour out, if you are still hungry you can consider very light, small options such as sports chews, pretzels, sips of sports drinks, or even applesauce.  Be careful of how much liquid you drink here, as you do not want any fluid being unsettled in your stomach. Usually, 4-8 ounces an hour out is tolerable.

During Gate River Run

While you are racing, it is important you consider your hydration and fueling needs in relation to how long it will take you to complete the race. If you have practiced your during race nutrition strategy, and are comfortable with that, I recommend that you continue your regimen. On the other side, if you have not yet developed your plan, there are some general guidelines about fueling strategies.  If you will be done around an hour or less, you may not need to take additional fueling during the race. Personally, if I feel the weather is causing my body to work a little harder, I like to take half of a gel around 20-30 minutes in and then take the rest around mile seven to ensure I have energy for that green monster. However, I know several great runners who do not find that necessary.  If your race will take you 65-80 minutes, usually 30 grams of carbohydrates ( 1 gel= around 30 grams) will prevent “crashing”. If it will take you 80 minutes to two hours, it is recommended to aim for 60 grams ( ~2 gels ), making sure to get at least 30 grams every 45 minutes. Some people tolerate the gels better by taking portions of gels every 15-20 minutes. For times above two hours, consider 1.5-2 gels for every additional hour you will be on the course. Note that these recommendations were provided in gels, but you can also use sports drink, chews, or other modes of nutrition to help meet your nutrition needs on the course. 

For hydrating while on the course, aim to get some fluids at least every other mile, especially if it is hot/ humid. Fortunately, the course is lined with official hydration stations at just about every mile ( with the exception on top of the bridge so plan accordingly!)  

What about when I finish the GRR?

Hydration continues to be imperative for post race recovery. This can be water, if you are able to find carbohydrates soon after, or it can be a sports drink. Sometimes in harsh conditions, such as Gate, liquids are easier to tolerate. You want to be aiming for a carbohydrate to protein ratio of 3-4:1, with a minimum of 10 g of protein.  This will allow you to recover faster and replenish the glycogen storages (energy storages) that were just depleted from your body. A benefit of using a sports drink, chocolate milk, or recovery formula is that not only will the macronutrients be delivered to the body quickly, but so will electrolytes that have been lost from sweat losses. At the very least, try to at least get 20-24 oz within the hour of finishing .

( beer volume does not count).  

 Best wishes to everyone racing in the Gate River Run! Hope to see you out there! If you want more nutrition information, please join my free Facebook community, Endurance Sports Nutrition where I cover various topics.