Posted: July 14, 2005

Multisport: Make The Race Count – Using Carbs To Your Advantage

By Kim Vivian

This series of articles was written for women taking part in the Ontario Women’s Triathlon Series and is reposted here with permission

Congratulations on choosing to participate in the Ontario Women’s Triathlon Series! From personal experience I can tell you that it is a great opportunity to challenge your limits. As you plan your training program for the next few months, don’t forget that your diet is also an important part of your overall strategy. What you eat and when, can have a large impact on how effective your workout, and your overall training program can be.

A high carbohydrate meal, with a little protein is suggested before a long workout or race. Complex carbohydrates are best, as these are broken down slower than simple carbs. Simple carbs may provide an initial boost of energy but later leaves us feeling flat. Examples of complex carbs are whole grains, brown rice and starchy vegetables such as corn, squash and potatoes. Complex carbs are also high in fibre and nutrients and generally have fewer calories than simple carb products.

There are some different schools of thought when it comes to the time this high carb meal should be eaten before your workout. Some say 2 or 3 hours before, others a small meal 4 hours before then a small snack 2 hours later. We are all different, what works for one person may not work for you, so I suggest you vary the time you eat a high carb meal before you longer training workouts. Be very conscious of how well your workout goes. If you feel some cramping, perhaps you ate too close to your workout. Are you losing steam at the end? This could suggest you ate too early.

What you eat after your race or workout can be just as important as what you eat before. You want to replenish the glycogen stores in your muscles that you used during your workout with carbohydrates. Include protein to build, repair and maintain your muscles. The better choices are lean proteins such as chicken, legumes (beans) or fish. Fish have the added bonus of containing Omega 3 fatty acids which have many health benefits.

Take the time to find what works for you, so that there will be no guessing on the day of the race. This will allow you to enjoy the experience more. Have fun, eat well and make the race count!

Make The Race Count Part II – Pre-Race Nutrition…How Important Is It?

Everyone knows how important a comprehensive training program is to the success of your race, but where does nutrition fit in with this plan. At times it may feel very overwhelming to figure out what and when to eat before, during and after your training sessions; to prepare for that race you’ve been working so hard towards. So let’s take it one step at a time and look at pre-training, pre-race nutrition. Why is it so important?

Foods eaten 2 or more hours before an event can be converted and stored as glycogen in the liver and muscles, which is later used for initial energy. Food consumed less than 2 hours is mainly used for fuel, throughout the event. Most events are scheduled for the morning, but don’t be tempted to skip breakfast thinking that having a large carbohydrate meal the night before is going to carry you through the race.

It has been suggested that the portion size for a meal eaten 3-4 hours before a sprint event should be roughly 2g of carbohydrates for every kg you weigh. When eaten less than 2 hours before the race, 1g per kg or less should be eaten. Anything more may cause gastric upset.

Remember that you will be burning more calories while you train for this event. As such you need to eat more, but make sure it is high quality food. Don’t be tempted to make up the calories with refined carbohydrate treats or fatty foods. Your body needs extra vitamins, minerals, complex carbohydrates, high quality protein and some fat during this time to work optimally and liquids to remain hydrated.

Pre-Competition Meal suggestions (eaten a minimum of 2 hours before the race):
(serving sizes providing approximately 2 g per kg for a 52.5 kg (115 lb.) woman)

Breakfast:
1. 2 c. oatmeal, ½ c. low fat yoghurt, 1 c. milk, soy or rice beverage, a piece of fruit.
2. 1 ½ English muffins, or 3 pieces of toast, or a bagel, (whole grain when possible) with jam or nut butter (peanut, almond, cashew, etc.) 1 c. juice, a piece of fruit
3. 3 c. cereal (ie. corn flakes, rice puffs) 1 ½ c. milk, soy or rice beverage, a piece of fruit.
4. 3 c. fruit salad, 1 piece of toast, 1 c. milk, soy or rice beverage

This is not a comprehensive list, but some guidelines to work with and it should be noted that these are not complete meals, but are high glycemic meals. We have just touched on the subject of nutrition, so stay tuned! Future topics include: what to eat within the last 2 hours prior to the race, during and post-race, what to eat if you have to travel any distance to your event, hydration: how much, what type and when.Try the above meals before your more intense workouts and pay attention to how you feel and perform. Make any adjustments that are best for you and remember, have fun, eat well and make the race count!

Make The Race Count Part III – Pre-Race Nutrition Continued…Counting Down!

There is less than 2 hours before the race begins. There is a lot to do! Once you arrive at the race site you need to collect all your gear and your bike, and take it down to the transition site. Get yourself organized, attach your chip securely, get your bib ready. If you have a race belt, once your bib is attached you have to decide if you’re going to wear it under your wetsuit or you may want to place it in your helmet so that it won’t be forgotten during transition 1, etc. How are you feeling during this time? Are you calm and collected or perhaps feeling a little nervous or excited with some butterflies in your stomach? This atmosphere is very hard to try to replicate before the actual race day, but it is important to know. How you are feeling on the day will affect what type of last minute nutrition would work best for you.

Foods eaten during this time should be smaller portions and mainly carbohydrates. Too large a quantity of food as well as too much protein, fiber or fat could cause gastrointestinal upset which is the last thing that you want to have to deal with during the race.

Time is moving closer, with the start time 1 hour away. Some athletes swear by the energy bars as a last minute snack and by energy bar I mean one that is mainly carbohydrate based, not protein. Read the label and ingredients carefully. These should be eaten around one hour before the race. They mainly include 2 types of carbs. A small percentage of the bar is quickly converted to fuel, with the rest being slow burning, which provides energy over a longer period of time. If bars aren’t for you, you can try bread, toast or crackers with a thin layer of nut butter (almond, cashew, peanut, etc), or a banana or other fruits. These are just a few suggestions.

If you are someone who does have a history of a nervous stomach when you are under pressure you may want to avoid the above suggestions and try a liquid supplement, sports gel or sports drink. These will contain some carbohydrates and vitamins and minerals but won’t be as hard on your system. They typically don’t contain as many calories either and for that reason may be best taken closer to the start time. Don’t forget to drink water during this time, but don’t overdue it.

It is always best to do a little research to find out what kind of sports drink will be offered at the water stations during the race. This information allows you to start using this drink during some of your workouts, and try it out. As suggested in other articles test the foods that you are planning on using on the race day before and see how you feel and perform.

Well, they are calling you to the start line. This is it! Good luck! And remember, have fun, eat well and make the race count!

Kim Vivian is a Naturopathic Doctor and the only registered Advanced Bowen Therapist in the Halton Region. Her scope of practice includes clinical nutrition, Bowen technique, botanical medicine, homeopathic medicine, acupuncture and lifestyle modification.
Her practice is located at 400 Main St. E., Suite 210, Milton, ON, L9T 1P7, email kvnd@care2.com, office ph. 905-878-8131, cell ph. 416-859-6079.