At Fleet Feet Meridian, we are passionate runners ourselves and we know that what you consume before, during, and after a race can make all the difference in your performance! To help you make the most of your race day, we've compiled a list of essential tips and highlighted some of the top nutrition brands available at Fleet Feet Meridian.
1. Pre-Race Nutrition:
- Carbohydrates: Focus on eating complex carbohydrates like pasta, rice, and whole grains in the days leading up to the race. These will help stockpile glycogen, your body's primary energy source.
- Hydration: Staying well-hydrated is key. Drink plenty of water in the days leading up to the race. Consider supplementing this by consuming an electrolyte drink to replenish sodium and potassium levels as well. We carry several great hydration brands including Nuun tablets, LMNT, Maurten, Skratch and more!
- Timing: Aim to eat a balanced meal about 3 hours before the race. Include carbs, lean protein, and healthy fats. Avoid trying new foods; stick to what your body is used to and practice your pre-race meal on runs before race day! For breakfast, some great options to try are oatmeal, a banana, or a whole-grain bagel with a smear of peanut butter.
2. Fueling During the Race:
During shorter races (less than 60 minutes), you may not need to fuel during the race. We reccomend keeping a gel or energy chews handy during your warmup just in case you feel hungry. In longer races (60+ minutes), we reccomend having a gel or energy chew every 30-45 minutes to keep your energy levels high. Fleet Feet Meridian has an assortment of options for fueling during and right before your races including:
- Gu Energy: Explore a wide range of Gu Energy products, including chews and gels, which offer quick and effective energy boosts. They come in various flavors to suit your preferences.
- Hammer: Hammer offers gels and Heed, a sports drink. Their products are designed to provide sustained energy and hydration during long races.
- Maurten: Maurten offers a unique range of solid, gel, and drink mix options. Their hydrogel technology ensures efficient carbohydrate absorption, perfect for marathoners and long-distance runners.
- Huma Gels: Huma Gels provide a delicious and easy-to-digest option, made with real food ingredients like fruit puree and chia seeds.
- Skratch Energy Chews: Skratch's energy chews offer a tasty and convenient way to fuel up with real fruit and simple ingredients.
- Honey Stinger: If you prefer solid food over gels and chews, Honey Stinger may be the brand for you! Discover the sweet energy of Honey Stinger waffles, made with real honey for a natural boost.
Better yet, when you buy 10 nutrition items with us, get the 11th and 12th items free!
3. Stay Hydrated:
Proper hydration during the race is vital. Many races offer water stations; be sure to take advantage of them. Some longer races may also provide sports drinks for added electrolytes. If you'd like to carry your own electrolyte mix that you have practiced with, we carry a variety of hydration vests, bottles and belts to help you fuel during your race!
4. Avoid Overloading:
While fueling is essential, overeating or consuming too much at once can lead to stomach discomfort. Listen to your body and take small, frequent bites or sips if needed.
5. Post-Race Recovery with Fleet Feet Meridian Favorites:
After crossing the finish line, it's time to replenish your body with our top post-race picks:
- Protein Bars: Choose from a variety of protein bars available at Fleet Feet, enriched with essential amino acids to kickstart muscle repair and recovery.
- Electrolyte Drinks: Rehydrate and replenish electrolytes with Fleet Feet's selection of electrolyte drinks, specially formulated to aid in post-race recovery.
- Nutrient-Rich Snacks: Snack on nutrient-dense options like Kate's Real Food Bars. These bars are packed with nuts, dried fruits, and granola, providing a mix of healthy fats, carbs, and protein to refuel your body.
- Recovery Drinks: Explore our range of recovery powders that can be added water or milk for a richer treat from brands like Skratch and Hammer, designed to accelerate muscle recovery and reduce inflammation.
6. Practice, Practice, Practice:
Whatever you fuel with, start practicing early! Don't wait until race day to test your fueling strategy. Incorporate these nutrition techniques into your long training runs to fine-tune what works best for you.
At Fleet Feet Meridian, we're more than just a running store; we're your partner in achieving your running goals. Proper fueling for race day is crucial, and our selection of top brands can make a significant difference in your performance. Come visit us for expert advice and to explore our wide range of nutrition options. Fuel up, lace up, and conquer that race day with confidence, knowing that Fleet Feet Meridian has your back!