Drink 5 to 8 ounces of water or a sports drink every 15 minutes during your race.
If you've been training for a duathlon, you know that it's an intense and grueling race that requires endurance and strength. How you fuel up for the run-bike-run affects your performance and can mean the difference between finishing or "hitting the wall." During your weeks of training, your diet should consist of healthy foods that energize your workouts and fuel your muscles. But as race day approaches, you need to tweak your diet to maximize energy stores so that you finish the race exhilarated.1.
Start fueling up two nights before the race with a dinner consisting of complex carbohydrates and lean proteins. Options include pasta with marinara and shrimp, a baked sweet potato with grilled chicken and a side salad or stir-fried tofu and brown rice. Carbohydrates like pasta, rice and potatoes are your body's primary source of fuel and are stored as glycogen in your muscles and liver for race day.2.
Consume a high-protein snack with a cup of water an hour before bed two nights before the race. Snack ideas include a small fat-free yogurt, 1 cup of skim or soy milk or 1 ounce of nuts. Protein is needed to repair muscle and replenish protein stores.3.
Eat three meals and three snacks one day before the race. Each meal should contain a complex carb and a lean protein and be low in fiber and fat. Snacks should focus on protein.4.
Drink a minimum of 1 cup of water with each meal and 20 to 24 ounces of a sports drink between meals the day before the race.5.
Begin race day with a light breakfast high in carbohydrates and a small amount of protein. Eat this meal one to three hours before your race starts. Light breakfast meal options include a bagel with peanut butter or toast with hard-boiled eggs.6.
Down 8 to 16 ounces of a high-carb sports drink 15 minutes before your race starts.7.
Sip on a sports drink during the race to stay hydrated and fueled.
- Sports drinks
- Make sure you eat dinner at least 12 hours before the race on the night before your race. For every 1.5 hour of your race, consume 30 to 60 grams of carbohydrate to delay depletion of your glycogen stores.
- To avoid abdominal discomfort, do not eat foods you seldom eat before race day.
- Avoid solid foods during races that are less than three hours long.