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Moniqu Ryan

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Chicago Marathon 2017: Nutrition tips for carbo-loading and race morning

Sports Nutrition for Enduance AthetesThe Chicago Marathon is 10 days away!

Plan your nutrition strategies this weekend and early next week so that you are fully prepared to carbo-load and consume the best pre-race meal ever for the 2017 Chicago Marathon on October 8th.

Carbo-loading: Follow your race taper plan and plan to load up on carbohydrates from grains, fruits, and sports nutrition supplements on the Thursday and Friday before the race. Carbo-loading a few days ahead ensures that you do not have to play catch-up carbohydrate loading on Saturday and get uncomfortably stuffed the day before the race. Finish eating early Saturday and stick with plain and easily digested foods that day. Pack snacks, lunch, and plan some high carbohydrate dinners that center around rice, pasta, and potatoes during the week leading to the race. Other concentrated sources of carbohydrates include bagels, cereals, and breads. Read here for some other carbo-loading tips.

Pre-race meal:  Think about cereal, breads, and fruits that you can comfortably consume race morning. Make sure that they are available at home or in your hotel room. Stick with foods that you have tried out prior to your long runs. If liquids are best, try a sports shake and other supplements. You definitely want to go easy on the fiber the 24-48 hours before running a long race.

Read more about the race morning meal from my Runner’s World Article:

At the starting corrals,  runners will be offered a 30 g shot of carbohydrate from the Gatorade Carb Energy Drink, and can also try the Gatorade Energy Gels and Energy Chews. You can top off glucose stores by consuming these well-tolerated products 15 to 45 minutes before start. During the race, fuel and hydrate regularly with the Gatorade Endurance Drink offered on the course at every aid station.  The Carb Energy Chews will be offered at aid station #9 (mile 12.5), and the Energy Gel at aid station #13 (mile 17.8).

Have a great race!