HOW TO EAT AND RUN

With little more than three weeks before Race Weekend, we caught up with registered dietitian and sport nutrition specialist Beth Mansfield of Ottawa’s Peak Performance.

Q So many people are going Paleo, gluten-free or low-carb. Is this a good idea for runners?

A Limiting grains, cereals and other starchy foods comes with the risk of inadequate carbohydrate to refuel muscle glycogen stores. Consistently inconsistent performance, crankiness, poor motivation, reduced endurance and chronic-fatigue-like symptoms will be your future.

Q How much carbohydrate should runners consume during a race?

A Slow runners may need about 30 grams an hour, middle-pack runners 30 to 60 grams, and lead-pack runners 60 to 90 grams an hour.

Q What does 30 grams of carbs look like?

A Two big dates. Four small boiled potatoes. Four Fig Newtons. One granola or sports bar. One sports gel. Six graham crackers. Two cups (500 mL) of sport drink.

Q What are a runner’s food priorities during training?

A First should be drinking enough fluids (like water) and eating wet foods (like vegetables and fruits). Second is carbohydraterich foods — starchy carbs like rice, quinoa, oatmeal, potatoes and legumes as well as vegetables and fruits. Third is low-fat protein-rich foods — lean meat, poultry, fish, eggs, milk or soy beverage, yogurt.

Q What’s the biggest mistake?

A Changing fuelling strategy right before a race. Stick to what you’ve been doing during training.

Q Does it matter what you eat after a workout?

A How you “powerfuel” your body post-workout is as important as your training for improvements in your athletic performance.