You’ve trained, you’ve practiced, and now you’re ready to take on the Platte River Half Marathon & Relay! But before you embark on your journey, it’s important to know what to eat prior to race day. Proper nutrition is essential when it comes to running a successful race, so let’s go over some of the key foods that will help fuel your body for an amazing performance.
Carbohydrates For Energy
Carbohydrates are essential for providing energy to both your mind and body during a race. In the days leading up to the event, focus on consuming complex carbohydrates like whole grains such as oatmeal, quinoa, and brown rice or starchy vegetables like sweet potatoes and squash. These foods are high in fiber and provide long-lasting energy to keep you going throughout the entire race. Check out our partner, Honey Stinger, to find an array of tasty and healthy snacks to fuel your run!
Protein For Muscles
Protein helps build and repair muscle tissue so it’s important that runners get enough of this nutrient in their diet. Good sources of protein include lean meats such as chicken or turkey and fish like salmon or tuna. Plant-based proteins like beans, lentils, nuts, seeds, and tofu are also good options for vegans or vegetarians.
Fats For Endurance
Fats help your body sustain endurance during a long-distance race like a half marathon or relay race, so it’s important to include healthy fats in your pre-race meals. Foods such as avocado, olive oil, nut-based butter, fatty fish (salmon), nuts (almonds), and seeds (chia) will provide the necessary fuel your body craves without bogging down digestion and making you feel sluggish.
Hydration for Replenishment
Hydration is key when it comes to running long distances; dehydration can lead to fatigue or injury during races so make sure you’re drinking plenty of fluids leading up to the event. Water should make up most of your fluid intake but sports drinks with electrolytes can also be beneficial as they help replenish lost minerals during intense exercise sessions. Aim for eight glasses of fluids each day leading up to race day to stay hydrated and refreshed! If you’re looking for a yummy source of rapid hydration, check out Honey Stinger’s honey-fueled hydration mixes!
Eating properly leading up to a half marathon or relay race is essential for ensuring that your body has enough energy to successfully complete the event. Focus on complex carbohydrates for long-lasting energy; lean protein for muscle building; and healthy fats for sustained endurance throughout the course of the event. And always make hydration a priority!
With these tips in mind, you’ll be well on your way towards feeling mentally prepared — and physically fueled — for a successful Platte River Half Marathon & Relay! Register for the race today before our next price increase, and we’ll see you on race day!