Shaking up the pre-race grub

As Michael prepared my delicious pre-race dinner for my first regatta of the season, I found myself reminisquing about my high school, college, and post collegiate days of pre-race nutrition.




I think I have eaten the same meal the night before every race of significance since high school: pasta and meatballs....except on the days I've broken my personal bests!

...I ate an ice cream sundae at 1am the night before my best 5k

...I ate chicken and mushrooms and mashed potatoes the night before my best marathon

...I drank not one, not 2, but 3 glasses of wine the night before my best erg test



Nutritionally, does this make sense? Not in the least. American College of Sports Medicine recommends a pre-race dinner that is low fat, full of complex carbohydrates, accompanied by some protein, plenty of fluids, and devoid of alcohol. I was physiologically less prepared for these races.



So why have I run my best times when I indulged in fat, sugar, and alcohol-laden meals?



I'm pretty sure it has to do with my state of mind. When I eat my pre-race dinner, I get a little edgy. I think about the race. I freak out. This always tends to be much worse with running races than rowing races. Open weight rowers are pretty nonchalant about pre-race nutrition based on my observation. They eat what's available and what tastes good. Once in college, one of my fastest teammates indulged in a few freshly baked chocolate chip cookies before a key race. Upon being scolded by our coach for her poor nutrition choice, she replied, "but they might be all gone by the time we finish racing! I wanted to make sure I got one." Somehow, I can't imagine this happening 5 minutes before the start of a marathon! Running has always made me feel like I need to be on a "schedule".



I wonder what would happen if I combined my nonchalant rower attitude with my ritualistic runner attitude and exchanged my usual pre-race meal with another that follows the ACSM guidelines? Would I do even better? Tonight I shall try! As I write, Michael is busy making a chef salad full of veggies, lean turkey, and egg whites accompanied by rice noodles topped with steamed veggies and tomato sauce.



Some other options might include:

1. veggie pizza (thick crust, easy on the cheese)

2. egg white omellete with veggies and a little cheese accompanied by fruit and 2 slices whole graintoast

3. turkey or chicken sandwich on a wheat roll with a side salad

4. chicken breast, baked potato, side salad

5. Shrimp stir fry (low on the oil) with veggies over rice

6. broiled salmon, brown rice, steamed broccoli



In a nutshell, go for a veggie, a grain, and a protein. Limit fatty sauces and dressings. Drink water. Go for foods you know sit well in your stomach: if that burrito came back to haunt you on your morning run last week, chances are, it'll do the same on race day!