You should start the race properly rested, hydrated, and nourished if you intend to do an overnight relay.
Eating properly for a long-distance race actually begins a week beforehand. During the race, concentrate on consuming lots of carbs that are simple to digest, such as potatoes, rice, quinoa, and oats. Consume snacks that balance protein and carbs, such as trail mix, jerky, energy bars, apples, and bananas.
Focus on consuming a lot of complex carbs in the days before the marathon, such as whole grains, fresh fruits, and vegetables. The 150-mile race consists of 24 segments, nine of which are through the Great Allegheny Passage. As a registered dietitian, I’ve experienced too many instances of “fail to plan, plan to fail.”
Here are some suggestions for managing your diet while competing in a relay race:
1. Avoid Too Much Fiber
Fruits, vegetables, grains, and legumes are nutrient powerhouses because of their high fiber content. You should know which foods to avoid when planning a relay race. Consuming these items in excess might lead to serious stomach problems.
As a result, it’s crucial to modify the diet appropriately and include foods that are simpler to digest, such as lean proteins, dairy products, and fats.
Eating too many high-fiber meals might compromise your performance due to digestive problems when competing in a long-distance running race.
Any runner’s health depends on eating high-fiber foods before, during, and after a running event; nevertheless, moderation should always be used.
Each person has a distinct threshold for how much fiber they can tolerate during a running event. Some athletes may be able to consume a lot of fiber with little to no stomach discomfort.
Other runners who overindulge in fiber risk developing severe cramps and bloating. As you work out, try various foods to see which high-fiber foods your body can and cannot manage as you work out.
2. Avoid Junk Food
Healthy foods high in calories and nutrients can fuel your running performance by enhancing your alertness and energy.
Following great diets and knowing what foods to eat becomes essential. Healthy diets might give you an upper hand.
These nutrients may be converted into glycogen, which your body uses as its main energy source when exercising.
During the digestive process, food is broken down into its most basic components, such as proteins, carbs, and lipids.
High-sugar junk food won’t provide sustained energy, so you can have energy dumps and feel exhausted shortly after consuming it.
However, eating poorly might make you perform worse, especially if the diet is heavy in fat and sugar.
A bad diet can compromise the immune system, increase susceptibility to illnesses, and leave you feeling bloated and uneasy.
Additionally, unhealthy diets may be deficient in vital vitamins and minerals for good body operation. They could also hurt your performance, particularly if they’re heavy in fat and calories.
3. Dairy And Dairy Products
If you haven’t been consuming fiber and are having stomach pains, dairy may be the source of your digestive problems.
For those who are lactose intolerant, dairy products can result in various symptoms, including bloating, cramps, diarrhea, and nausea.
When they begin jogging, a surprising proportion of people learn they are lactose intolerant.
A person with lactose intolerance may experience stomach discomfort due to dietary or lifestyle changes. Yogurt, milk, cheese, and other cream-based foods may be to blame.
The easiest approach to determine if you are lactose intolerant is to see your doctor, who can diagnose and offer guidance on managing your nutritional needs.
Fortunately, several different nut milks are readily accessible today, making it simple to locate an option that is simpler to digest.
4. Spicy Foods
Contrary to what the general public thinks, there is no proof eating spicy food affects a runner’s performance.
Why wouldn’t eating spicy food boost your workout? Spicy food may increase your metabolism.
Heartburn, indigestion, and irritation of the small and large intestinal lining can all be brought on by high quantities of capsaicin, the molecule that gives chili its heat.
Running on the track won’t be improved by consuming a meal heavy in chili peppers.
This comes as a letdown, especially if you’re the type who enjoys working up a sweat when jogging.
Chili peppers and other spicy foods in excess might hinder your running performance.
Therefore, refrain from eating hot chicken wings, Mexican cuisine, or curries the night before or the day of your run.
Instead, choose lighter options like steamed or grilled salmon, cereal, or simple spaghetti with olive oil and parmesan.