When it comes to the Broad Street Run–and training for it–everything you eat and drink impacts performance. And if you are gluten-free, vegetarian or diabetic, your diet can play an even more important, and tricky, role in your preparedness.
But we got you covered.
Our own Jacki Dwyer Registered Dietitian Nutritionist and Certified Diabetes Educator has outlined the best advice to fuel you up, no matter what you’re situation.
Because of the high level of exercise your body is about to endure, hydration is key to regulating body temperature throughout the race. Not only is body temperature a concern, but also without proper hydration your body may experience muscle cramping, which can make for a very unpleasant Broad Street Run.
Pre-exercise: Drink at least 16 ounces of water or sports drink an hour or two before the race.
During: Drink 5-12 ounces of water or sports drink every 15-20 minutes during your run.
*Don’t drink TOO much. If you start to hear “sloshing” in your stomach or nauseous then wait at least 15 minutes before drinking more.
Post exercise: Drink 16-30 ounces of water or sports drink.
*Because you are running 10 miles, a sports drink with 5-8% of carbohydrate (Look at Daily Value Percentage) is appropriate for achieving proper hydration and replenishing of glycogen stores.
Pre-Exercise Nutritional Goals
It’s important to prepare your body with adequate nutrition in the hours leading up to your 10 mile run. The body needs both carbohydrates and protein. Carbohydrates fuel the working muscle and protein builds and repairs muscle. Avoid high-fat foods and fiber as they can slow down digestion, leaving you feeling sluggish. Easily digestible carbohydrates are important to top off glycogen stores.
Two-three hours before the race, eat a full meal with at least 50 grams of carbohydrate. Example: A bagel with a tablespoon of peanut butter
Pre-Exercise Fuel (30 minutes – one hour before): 30 grams of Carbohydrate
You want to eat a snack in at least an hour before the race that contains carbohydrates, protein, and a little bit of fat to power through your run.
- 6 ounces of Greek yogurt (Use soy yogurt if following vegetarian guidelines)w/10 almonds and ½ cup fresh/frozen berries
- 2 slices of whole wheat bread with 1 Tbsp. of peanut butter and 2 tsp. of fruit preserves
- 1 hard-boiled egg, a slice of whole wheat toast and a small piece of fruit
- 1 English muffin with ½ banana and 1 Tbsp. of almond butter
- 8-ounce smoothie with 1-cup plain Greek yogurt, ½ banana, 1 Tbsp. peanut butter, ½ cup orange juice or low-fat milk and ½ Cup ice. (blend together)
Post exercise fuel (15 minutes after)
Avoid eating a large meal during the 30-60 minutes after the race. Instead, have a snack consisting of 35-50 grams of carbohydrate and about 12-15 grams of protein within 15 minutes after the race. Post-run snacks reload muscles with fuel, fluids and electrolytes for recovery.
- 8 ounces of low-fat chocolate milk
- Trail mix with dried fruit, soybeans, cereal or pretzels
- A peanut butter and jelly sandwich or wrap
- An energy bar with a mix of carbohydrates and protein
- A handful of salted nuts and pretzels
- Pita bread with hummus
- Fresh fruit and Greek yogurt
Special nutritional concerns for people following alternative eating styles such as vegetarians or gluten- free lifestyles.
If you’re vegetarian, you can swap in plant-based protein and swap out meat or dairy in regards to the examples listed.
- Soy milk, soy yogurts
- Beans and legumes
- Nuts and nut butters
- Tofu and tempeh
If you are Gluten-Free:
Quinoa: one cup has 39gsm/carb, 8 gm protein, 5gms fiber
Gluten free Granola bars: Enjoy Life or Udi’s
Gluten free Bars: Kind, LaraBars, Bumble Bars, Pure Organics
Toast or Waffles (can choose a gluten-free variety) with Peanut Butter, Banana Slices
Gluten Free Whole Grain Flake (Like Mesa Sunrise, Nature’s Path) with dried fruit slices, Banana, Milk Alternative
Safety considerations if you have a medical condition such as Diabetes:
Adequate nutrition is always paramount. The Same guidelines mentioned here apply to runners with diabetes. However, following these additional tips may help keep you safe during a race.
Strive for good blood glucose control months leading up to the race
Always carry glucose meter to check blood sugar, pre, during and post- race.
Carry glucose tablets, gel, or sports drink (may be needed if blood sugars are dropping)
Carry identification that you have diabetes in case of medical emergency.