Running Tips
- General hydration/nutrition guidelines:
1. Increase your carbohydrate amounts 3-5 days before your race. The body is able to absorb the most food energy 1-2 hours immediately after exercise. Most experts recommend eating a combination of protein and carbohydrates to aid recovery and replace energy stores.
2. Do not try any new foods or fluids 2-3 days before and leading up to the race. Eat what you know your body can handle without upsetting your stomach or intestines.
3. Eat and hydrate 2-4 hours before the race to digest some of the food and fluid, so you can use it as fuel during the race. Or you may end up losing time with a bathroom stop, because you ate/drank too close to the start of the race.
4. During the race electrolyte fluids (Gatorade, Accelerade, etc) are better than water, but if you are having problems with your stomach and/or intestines water is better than not hydrating at all. There may be food stations along the course, remember your digestion (body breaking down food for energy) is slower when you are running unless you trained to eat and run. If you decide to nibble on something it could sit heavily in your stomach and not be digested until long after the race.
Below are some articles and a video about hydration and nutrition.