Eating for Race Day
By Dr. Madelyn Fernstrom Those new to running frequently ask me about special eating needs on “race day” compared with regular training. Whether you’re running the full marathon or tackling the half this Sunday, there are some basics you’ll want to keep in mind. And you half-marathoners won’t have the fueling demands of the full marathon, so pace your eating and drinking to reflect your mileage. If you’ve been following a balanced diet of 60% to 65% carbohydrates, 25% to 30% protein, and 10% to 15% fat (wiggle room for personal preference!), you won’t need much of a change on race day. That’s why the balance of ingested nutrients all along is key – but your final week of fueling can also be a positive boost to your performance. For race day and the night before, it’s best to eat the same way you’ve been eating all along! That blend of carbohydrates, protein, and fat can be taken in several ways. A bowl of oatmeal topped with fresh or frozen berries and a ...