When preparing for a long race or event what do we think of most often in stocking those glycogen stores to fuel us to the end?

Bread

and Pasta

These are great carbohydrate-rich grabs, but some athletes want to include options that don’t make them feel quite as “full and heavy.” I use the term heavy loosely because with stocking glycogen stores comes water retention. This can lead to a fluid weight gain that is totally normal. This heavier feeling will dissipate early in the race. Feeling full and heavy may also be related to an excessive intake of fat and/or fiber.

Aside from the typical pasta and bread, there are a slew of other athlete friendly, carbohydrate-rich options that can support filling up the gas tank. Here are just a few of my favorite carbohydrate-rich grabs to fuel daily training and race-day prep. Keep in mind the goal is not to feel stuffed with food. Carbohydrate-rich eating leading up to a long event combined with proper fueling during the event is what supports keeping us energized to the end.

Quinoa

Quinoa is by far my top choice. Quinoa is a great source of carbohydrates and iron. I especially like quinoa because this great source of whole grain is easy to digest and keeps me feeling light on my feet.

Banana

Most of my racing involves eating a banana. Bananas offer as a source of cramp crushing potassium, but also serve as an easy to digest source of carbohydrates. One banana can pack in the ballpark of 27 grams of carbohydrates – not too bad for its compact size. Its moist nature makes it easier to choke down with a nervous, quick to fill stomach. Bananas contain pectin and prebiotics to support regular bowel movements and act as a natural antacid, which can be helpful for athletes with frequent bowel issues or heartburn on the run. This easy to pack option can be tossed in a purse or bag for easy snacking, topped on toast or cereal, or blended into a smoothie.

Flavored Low Fat Milk

Since I regularly drink milk and don’t have any form of intolerance, I love working flavored milk into my carbohydrate-rich eating routine. The low fat drink supports hydration and is a source of calcium, vitamin D, protein and performance supporting carbohydrates. I like this because, once again, it goes down very easy on a easy to fill, somewhat anxious stomach the day before a big race. Not to mention, you can easily find this on the road when travelling to a race.

Performance Bars

I usually carry with me a PowerBar Performance Bar or similar. It’s a great option to have on hand as a backup. The key here with the performance bar concept is that it’s a low fat, carbohydrate-rich option. Look for a “performance” type bar to have in the range of 35-50 grams of carbohydrate. This is not the time to be eating mega protein, fat-rich, carbohydrate skimping bars. I tend to reach for performance bars when an expo trip runs longer than expected or travel plans interrupt regular mealtimes while on the road.

This is a big weekend – The Boston Marathon!!

One of the top 5 questions I get as a runner – “Have you ever run Boston?” No, but does it count that I ran the Olympic Trials the day before the Boston Marathon? Someday I would love to run it. For now, I’ll just offer a few last minute pre-race tips for friends and followers lining up for the big day.

Think through your breakfast plan. You may not want to eat at 6 am if you are a 10:40 start. In the same respect, don’t rely on the village’s light refreshments while you’re waiting for the race to start. Even though there will Poland Spring water, Gatorade Endurance Formula, PowerBar, and bagels available, be prepared with your own pre-race meal and beverages. I feel that being prepared with your own fuel takes away the anxiety of last minute rushing around.

Don’t stop drinking just because you’re being escorted to the start. There will be portable toilets; and who are we kidding, don’t runners just figure out a way to use the restroom. Make sure you are well hydrated. Avoid the desire to stop drinking completely because of a less than ideal bathroom situation.

Purchase your gel, bloks, beans, or any other race day fuel before you leave. This is especially the case if you are committed to a certain brand and flavor. Although you could purchase at the expo or even some of the great grocery stores near and around the expo, they can easily sell out their stock of such items.

Be sure to check out the course map. Become familiar with where all of the aid stations are located and how you plan to take your fuel.

Don’t fuss too much over the amount of sleep you get the night before. It’s easy to think a bad race can follow a poor night of sleep; but it’s not easy to sleep with worries of missing a race start and all of the unknowns that can come with running a marathon. The goal should be to try to get sufficient sleep these final days leading up to the race.

Here are just some of my pre-marathon meals to support your race fueling. Good Luck!

Shamrock Marathon

Monumental Marathon – 1 Day Left

Marathon Day