With the Broad Street Run coming up, it’s important to properly fuel your body. Everything you eat and drink leading up to the run has a direct impact on performance. In order to help you better prepare, Theresa Shank, RD LDN has outlined the best advice to strengthen your body for this year’s race.
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 is important to prepare your body with adequate nutrition in the hours leading up to your 10 mile run. 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 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)
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