Page 50 - March & April

48 MYROUSESEVERYDAY MARCH | APRIL 2013
READY,
SET,
EAT!
by Molly Kimball, RD, CCSD
ASK MOLLY
Iget a lot of questions about carb-
loading the night before a big race,
but what you eat in the days leading
up to the event can be just as impor-
tant as what you consume the night before.
Keep in mind, though, if you’re running
a shorter race (less than 60-90 minutes),
there’s no need to carb-load, since our bod-
ies have more than enough stored carbs to
make it through.
But for more intense events like the Loui-
siana Magnolia Triathlon in Covington,
or the Ochsner 70.3 Ironman in New
Orleans, you’ll want to store up on energy-
boosting carbohydrates. To help maximize
glycogen (stored carbohydrates), include
a carbohydrate with each meal and snack
throughout the day. You don’t need much:
a slice or two of bread, a small serving of
pasta, rice or potatoes will do. Fresh fruit,
yogurt and milk are also great sources of
carbohydrates. Just make sure you choose
wisely; you want to carb-load, not fat load.
Local Races & Walks:
For a complete list, go towww.runningintheusa.com
Running of the Rams – Scott, March 2nd
Island Run 5K, Grand Isle – March 9th
Louisiana Magnolia Triathlon – Covington, March 9th
Ochsner 5k Family Fest – Jefferson, March 9th
Komen Race for the Cure – Lafayette, March 16th
White Boot Run & Waddle – Thibodaux, March 23rd
Crescent City Classic – New Orleans, March 30th
Running of the Bulls – Lafayette, April 7th
Strawberry Strut – Ponchatoula, April 14th
Ochsner Ironman – New Orleans, April 21st
Festival International Run – Lafayette, April 28th
Staying Hydrated
Did you know?
Men can sweat 30% more than women
of the same weight. And the fitter you
are, and the faster your pace, the more
you sweat? Heat and humidity also in-
crease sweat rates, but thirst isn’t a good
indicator of hydration. Instead, set a
schedule for yourself, aiming to drink six
ounces of fluid every 15 to 20 minutes or
so on race day, if its warm and humid, or
you anticipate losing a lot of sweat, drink
two cups of fluid two hours before the
race. And take advantage of those fluid
stations along the route!
Dress the Part
Keep in mind!
Your body temperature will go up as
soon as you start running. Experts recom-
mend that you dress as though it’s 15-20
degrees warmer than the thermometer
reads, especially on longer runs.
THE NIGHT BEFORE
You’ll want to include carbohydrates with
dinner the night before a race to ‘top off ’
your body’s carbohydrate stores, but mod-
erate portions will do And you may want
to skip the high fiber foods to avoid any
intestinal discomfort during the race.
THE DAY OF THE RACE
You can boost glycogen stores in the days
leading up to a race, but don’t ignore your
pre-race breakfast. The ideal pre-race
breakfast mixes carbohydrates with protein
to help fend off hunger pangs. Keep fat
content moderate, and try to leave an hour
or two before the start of the race to allow
time for proper digestion.
Examples of pre-race fuel sources include:
peanut butter toast (or peanut butter sand-
wich), cheese toast, bagel with reduced-
fat cream cheese, fresh fruit with Greek
yogurt, or a nutrition bar such as a Balance,
Zone or Luna Protein.
STAYING HYDRATED
DRESS THE PART