The following guidelines assume you are preparing for an early-morning race in hot-weather Hawaii.
Storing Glycogen Energy (carbohydrate loading). Glycogen, a form of muscle sugar which derives from carbohydrate (starchy foods) is the limiting factor in long-distance racing, not fat or protein. When you’re out of glycogen, you’re out of energy. So, eat two large starchy meals per day starting three days before a race. Don’t start carbo-loading before then, as your body has a peak storage limit which tails off once the limit is reached.
With each meal, include a small amount of protein (say, a few cubes of chicken) and ample amounts of liquid, as glycogen is stored with water in your muscles (pre-race cramping could be a sign you aren’t drinking enough). The best carbohydrate sources are non-fried, whole wheat or brown rice noodles, potatoes, brown rice, whole grain bread, beans, and bananas. Eat all of those on a large plate thirty-six hours before a morning race.
Notes: don’t over-drink liquids because, once your body has had enough, it will urinate the excess, including electrolytes it will need for the race. Avoid hard workouts before a race; they consume energy you are trying to store.
Eating the Day Before and on Race Morning. Your body shouldn’t be digesting food the morning of a race, as digestion interferes with exercise by diverting blood from the working muscles and by interfering with the absorption of liquids into your system. Thus, your final normal-sized meal should not be later than 2 p.m. the day before a morning race. Eat a very small meal not later than 6 p.m. the night before a morning race.
Since the energy you need to do a race will be in your muscles, you don’t need to eat much the morning of a race (walkers can eat more than runners). If anything, eat a simple, starchy meal 90 minutes before a race. Top off your liquid needs the morning of a race, but don’t over-drink or you’ll have to pee a lot before and during the race.
Eating and Drinking during a Race. You don’t have to eat anything during races shorter than 90 minutes, but you may benefit from drinking a diluted carbohydrate drink (with mostly maltodextrins and ample electrolytes). Rather than gels or Goo, suck hard candy for energy. If you’re out of energy, diluted coke-a-cola will perk you up. Don’t eat or drink anything excessively sweet because it can lead to nausea (see below).
You should carry a small handheld bottle (just large enough to last between aid stations). Fill the bottle at aid stations and sip from it regularly, as constant sipping is better than gulping water at the aid stations. Sipping gives you time to pass large amounts of liquid into your system. Even more water could be needed depending on the duration of the event, your thirst, and your level of sweat loss. Don’t eat or drink anything if your stomach is full or you feel bloated, as more stuff in your gut could lead to nausea.
Nausea, Heat Exhaustion, and Cramping. Hawaii’s hot/humid weather can cause major sweating, which if the race is long enough can lead to dehydration (sweat loss of roughly 7% of your body weight). The problem with dehydration is lack of cooling sweat, but ancillary problems include cramping, heat exhaustion, and nausea.
Nausea is associated with over-eating/drinking sweet foods and drinks. So, a dearth of energy notwith-standing, stop eating/drinking at the first sign of nausea. Nausea is also associated with heat exhaustion driven by ambition on hot/humid mornings in direct sunlight. Slow down to avoid worsening symptoms such as cramping.
Cramping is generally associated with excessive sweat loss which has led to dehydration and low sodium in your system. Having a clear digestive track is imperative for the absorption of liquids, so eating a lot before or during a race is counter-indicated because it slows absorption. Hydrating in Hawaii’s weather is more important than eating. If you cramp, chew 2 or 3 sodium-potassium capsules (get them at running shoe stores or Longs). Wash the powder down with plain water. Don’t over-drink plain water, as sweating and over-drinking dilutes the system of electrolytes.
Heat exhaustion (your core temperature rises to dangerous levels) is caused by over-exertion and dehydra-tion. Constant sipping is imperative. Pour water on your head and legs to lower your core temperature.
Eating and Drinking after the Race. Start the rehydration process within 30 minutes of a race, using chilled, diluted soda, fruit juice or sports drink. Don’t rely on race organizers to provide drinks but bring your own. You are not completely hydrated until your pee is clear and copious. After long races in the heat, this may not happen until hours after the race. In the meantime, you could feel lethargic and head achy. Once you are hydrated, you can eat anything you want, in moderation. Eat a variety of whole foods that you enjoy as a post-race reward.
The Days after the Race. Expect to be tired, cranky, and sore the second and third days after an exhaust-tive race. Sleep/nap as much as you can and confine your recovery to one short-slow workout a day for every mile of all-out racing. You may benefit from a pain reliever (two aspirin) the evening of an event to relax your muscles so you can sleep better. Gentle movement stretching will help, too. Be aware of race-related injuries. Wait for them to heal.