sun run: keep to well-balanced meals while training, advises freshprep nutritionist haley parrent
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haley parrent is the senior product development manager at freshprep and a certified nutritional practitioner. photo: molly niblock.
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hold off on that pasta, speed racer.
“i think there’s a lot of misinformation out there saying that you need to eat a large bowl of spaghetti, and that’s the only thing that’ll do before a race,” says haley parrent.
instead, parrent — the senior product development manager at freshprep and a certified nutritional practitioner (cnp) — advises “eating well balanced meals” in the weeks leading up to the race.
“sources of carbohydrates that are slower-burning, things like whole grains, are a great choice. but i think that the balance is the most important. it’s not just carbohydrates. it’s slowing down your body’s use of those carbohydrates by pairing them with proteins and fats, which take longer to digest.”
the same holds for the night before the big event.
“you don’t want to spike your blood sugar right before a race,” she said.
the morning of, she recommends eating one to two hours before the start of the run.
“having a quicker-burning source of carbohydrates, something that’s not going to really slow your body down during the race, is going to be your best bet. with something like oatmeal or granola, you’re looking at a nice whole grain source. maybe a banana. fruit’s a great choice, too.”
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a rule of thumb: “train the way that you race. so, the morning before, or even the week before, isn’t the best time to start something new. training with the same type of fuel and routines that you use for the actual race is going to give you the best results.”
during the race, “your best source of fuel is staying hydrated. whether it’s an electrolyte drink or plenty of water, that’s number one. for longer runs, you can fuel during the run. simple carbohydrates like gels or gummies are great for quick energy. simple forms of sugar are the easiest form of energy for your body to digest.”
she advises runners to replenish their carbs within 30 minutes of finishing.
“that’s what your body was primarily using. a banana would be the first thing to go for, or toast, a bagel. then, within an hour, you want to have a more balanced meal to replenish your protein for muscle recovery and repair. a lean protein source like chicken, eggs, fish, or tofu would be great. and again, fluids are super, super important. before, during and after, really.”
speaking of fluids, what about beer?
“any alcohol is going to continue the dehydration process.”
oh.
maybe a few hours after?
“as long as you’ve been hydrated and have a nice replenishing meal in between, that should be okay,” she said.
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