As you all may remember, last time, I discussed the importance of hydration. My book Nutrition Periodization For Endurance Athletes by Bob Seebohar discusses much more than just hydration, however. Some of this includes what to eat on race day, before workouts, during long runs, and more. What I am going to share with you today is in regard what one should eat the day of a race or any workout, really. What I am about to discuss is not the only thing that one can eat on the day of a race or important workout, it is just what I eat and what the author of my book suggests. (The author of my book has competed in tons of marathons and several Ironmans, as well as owning the ATP Coaching company, so he knows what he's talking about). In the text, Seebohar wrote, "Eat breakfast. By eating a carbohydrate-rich breakfast, you will ensure that your internal gas tank is full and you are ready to race" (Seebohar 90). As can be seen in the images below, I eat carbohydrate, dairy, and protein filled breakfasts (typically in the form of cereal). My personal favorite is Life, which I can be seen eating on the left. But I also really enjoy Oatmeal Squares because they have a nice brown sugar flavor, without the sugar actually being there.
Picture credits to my mom. I love her a lot.💗
Also, somewhat straying from breakfasts, Seebohar expresses the importance of consuming carbohydrates more than one night before the race day. He wrote, "Eat the carbohydrate-loading meal two nights before the race instead of the night before. Your body needs adequate time (at least 24-72 hours) to promotes adequate digestion of nutrients through the stomach and small intestine so they are absorbed into the bloodstream and stored in the body, ready for use in the race" (Seebohar 89). This is basically disproving the old idea that one must eat a big dinner filled with carbs the night before a race, so that you can have a lot of energy stored away. He is disproving it with the fact that our body needs 24-72 hours to digest the food and use the nutrients for our good. I must admit, I have been doing this wrong, but now I know what to do properly! In the image below, I can be seen holding a loaf of bread (wheat to be specific), which is full of carbs and can help provide good energy for a race.
To conclude, carbohydrates are essential to an endurance athlete's diet and it can be key in having a great race or workout. I probably eat too many carbs to be honest, but I have a lot of energy haha. So my question to you all is: Do you eat breakfast, and if so, is it Carbohydrate filled? And if you don't (you should) why not?
Great post Nathan! I loved your discussion on Seebohar's point of eating a carb filled breakfast! I personally, eat a carbohydrate filled breakfast. Being a relatively big guy for my age (6'0, 190-ish lbs), I need as much fuel as possible for my day. Although I do not work out, I believe that a carb filled breakfast is important for everyone. Nathan, I have this question for you, how do you think other foods can work in tandem with carbohydrates in order to possibly maximize the amount of energy intake in a day? (e.g, red meat, poultry, vegetables, fruits, etc)
ReplyDeleteWell, Jeremiah, I think that carbohydrates and fruits together provide a great combination of long term energy as well as short term due to the sugars in fruits. My personal favorite food, bananas, give a great amount of energy-filled sugars that give short-term energy and also nutrients that fuel the body for a longer period of time. Dairy also gives a good amount of energy and protein, so that the muscles can be rebuilt.
ReplyDeleteI never really eat breakfast. I normally have 2 meals each consisting of 1500-2000 calories. I normally eat a 2000 calorie meal every night and that is what I normally supply on. I've been getting into running a lot more for trying to train as well, but not doing any competitions. Although I was wondering that if I were to have a race in the morning, would it be a bad idea to eat breakfast? I typically finishing going to the gym at around 11:30 p.m and that is when I eat my 2000 calorie dinner for my post meal workout. I was wondering if you have a post meal workout, or if not have you tried it? Thank you for your time and keep running!
ReplyDeleteEssaw, that is an interesting question. Usually, when I run in the morning or race, I eat a smaller breakfast like toast and peanut butter and a banana, because that is what my body is used to now and it makes it so I don't get side aches and stomach aches during my run. I do eat post-run snacks, but never a whole meal. Usually just like a recovery drink or apple or granola bar because when I run really hard, I am unable to eat afterwards and keep the food down haha.
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