Happy Monday Friends!!
I enjoyed a great bridal shower with my fiance’s family and friends yesterday afternoon and will be sharing the photos and fun soon!! Again I was immensely blessed and enjoyed seeing family and friends. 33 days until the big day.
As you all know, I am doing Ragnar Relay Colorado September 6-7th. It’s quickly approaching and thankfully my Achilles isn’t as achy. I have been babying that bad boy. Training for the relay is so important, but without proper nutrition before and during the event, training doesn’t do as much good as it can.
Nutrition is so important for runners. Leading up to the race, nutrition plays an important role in our race performance. During a relay, nutrition is equally as important. As an ultra team it is especially important, because you are running double the miles and depending on how you chose to run your legs, there isn’t much time in between legs. There’s only a small window of time to stuff your face. And it’s important you’re stuffing your face with the good stuff, I know this from personal experience.
My first ultra relay event at Wasatch Back, didn’t go over so well as far as nutrition was concerned. We all ate very little, and when we did it wasn’t the best. This resulted in major GI issues, cramping, and tight, sore muscles (yes what you eat can help speed recovery, which is important during relay events).
I felt it was necessary to list some suggestions for fueling during a relay and some must haves while waiting for your different legs to start:
- Peanut Butter/ Almond Butter: Every runner should incorporate a nut butter into their daily diet. They are a great source of protein and healthy fats and rarely cause any GI issues. They supply the calories you need for replenishing or for fueling your next run. The protein helps to rebuild your muscles. Don’t consume peanut butters with hydrogenated oils or added sugars, as these may cause GI issues. Use organic nut butters or all natural (minimally processed, so less junk to worry about). Just read the ingredients and shy away from hydrogenated oils and sugars. Brands like Wild Friends, Justin’s, MaraNatha are great!! Eat a spoonful, suck down a packet or apply liberally to bread for a sandwich or rice cakes.
- PB & J: Peanut butter and jelly sandwiches or almond butter and jelly, whatever nut butter you can tolerate, are saviors during an ultra relay. They are easy to make and only require three ingredients. Again, choose your nut butters wisely and don’t choose jellies with lots of sugar. Organic jellies are best, because there isn’t as much added sugar. Sugar doesn’t always sit well with some people’s stomachs, especially the white processed sugar. Eating more natural sugar is a better option. (If you’re gluten intolerant, sub the bread for GF bread or rice cakes. That’s what I use doing my relay races)
- Water: This should seem obvious, but I can’t stress how important water is when running long and hard miles at elevation in the hot sun. Don’t skimp on water and buy lots for the team. Don’t worry about it going to waste, because chances are it won’t. Having a big water jug with a ice bag thrown into it is great, because you’re not wasting plastic bottles and it’s easy to keep filling up your water bottles with ice, cold water. Drink, Drink, Drink!! Besides you need even more water for all those Nuun tablets (they’ll supply the electrolytes you’ll need)
- Nuun or some electrolyte replacement drink: Electrolytes need to be replenished after every run, especially when you are running long legs in the blistering heat. You lose a lot of electrolytes when running in the heat and when running long legs. During a relay you have some time to keep your stores up in between legs. Immediately after running grab an electrolyte drink. Nuun works great!! And they are a sponsor of Ragnar Relay, so at major exchange zones look for their tent to grab some. Coconut water supplies high amounts of potassium. Other sport drinks include Ultima and Gatorade and Powerade as well, they later two have way to much sugar in my opinion.
- Instant oatmeal and soups: If you have a hot pot you can easily make instant oatmeal and soups, which are great for breakfast and lunch or dinner (especially for an ultra relay team as they don’t have time to stop and eat like the other teams). Most people’s go to is Cup’O’Noddles. I would suggest an instant soup with out MSG, which Cup’O’Noodles has. MSG has been known to cause GI issues, and some individuals get horrible headaches, cramps, and nausea. There are many other brands that are healthier with more options for vegetarians, vegans, and the gluten intolerant. McDougall soups is one such brand. They are tastier in my opinion, and less harmful to the stomach, so less harmful to your race. No one wants to be curled up in the van or running for the bathroom.
- Pretzels or PB Pretzels: These will supply sodium (extra salt) which is great for all those sweaty miles you run and all the lost sodium that comes with those miles. I can’t eat food that requires a lot of chewing after I run long miles. My stomach doesn’t like it. These are perfect for sucking on (if you’re like me, and need less chewing). Eating a handful after you run is great!! It not only replenishes your lost sodium, but it helps to build up your stores of sodium for your next run and supplies you with carb’s for fuel. The Peanut Butter pretzels are a double whammy!! They pack a protein punch, which is great for sore muscles and adding lost calories.
- Bananas and Oranges: We all know that bananas are great sources of potassium. Potassium helps to stave off cramping and if you experience GI issues, it will calm bowel movements by acting as a binding agent. Pair it with peanut butter or almond butter, and you are doing you body a favor. Oranges are great for sucking on after runs, during runs and right before runs. They have the carb’s you need to fuel your runs (the natural sugar). And sometimes there’s nothing better than a cold orange after hot, intense runs.
- Granola Bars: These are easy to pack. And when chose wisely, can be an important part to your race. Choose bars with low sugar, more carbs, and protein. The less on the ingredient label the better. Sugary bars don’t do you any good if there isn’t any protein in them, and most granola bars on the market do more harm then good. Some suggestions include: Picky Bars, Square Bars, Larabars, Energy Bits, VegaOne Bars, and Luna Bars.
My suggested grocery list:
- Peanut Butter (Nut butter)
- Bread (whole wheat, minimally processed)
- Rice Cakes (for gluten intolerant)
- Jelly
- Bagels (great with nut butters)
- Instant Oatmeal
- Instant Soups
- Water
- Nuun
- Granola Bars (Picky Bars, Square Bars, VegaOne Bars, Larabars, Energy Bits)
- Cherry Juice
- Bananas
- Oranges
- Pretzels and/or PB pretzels
When to Eat:
Timing is everything!! As I mentioned earlier, you have a small window of time to replenish your body and prepare for the next run, especially if you are racing as an ultra team. When you get done running you have to eat almost instantly. Grab a handful of pretzels, or suck on a orange, if your stomach doesn’t like the thought of food. Drink water, coconut water, or Nuun. After 30 minutes make yourself eat a granola bar, a sandwich or soup. If you wait to long, you risk having an upset stomach for your next leg. Like I said TIMING IS EVERYTHING!!
Know you legs and the legs before yours, so you know how much time you have before running again. This helps to plan what you should eat and how long after your run you can wait to eat. I suggest a big breakfast before you start on race day, especially if you’re a later start or leg 3 and up. The first meal before your race is crucial, and is the meal that supplies most your energy. Don’t try anything new race day morning, but add some more calories your body can use.
Stay tuned for more Ragnar adventures. I will have a modified nutrition post on Ragnar’s Blog by the end of the week. I will have the link so you can check it out.
Until them…happy eating!!
Any suggestions for relay food?