BREAKFAST ON RACE DAY

Breakfast is often described as the most important meal of the day - which can certainly be true on race morning. Depending on the start time of your marathon, there might be a balance between getting up early for breakfast and getting enough sleep. When you wake up, glycogen stores in the liver are relatively low because they are used to supply blood sugar to the brain and other organs during sleep.

During racing, liver glycogen is needed to maintain blood sugar levels that fuel your working muscles. Therefore, replenishing these muscles is a top priority to prevent hypoglycemia. To “refill” the liver with carbohydrates, 100 to 200 g of carbohydrates are required in the 3 to 4 hours before a race. This doesn't have to be done in one big meal, but can be spread over several snacks or drinks.

Using drinks or gels can help people who have difficulty eating before a race due to nervousness or anxiety. The foods you choose should generally not contain large amounts of fat, fiber and protein, as these slow down digestion. This is particularly important for people who suffer from gastrointestinal problems before and during the race.

Likewise, these people may want to avoid large amounts of dairy products to minimize lactose intake if this causes them problems, although this is not a problem for most people. Ideal food sources are similar to those needed for carbohydrate intake, but breakfast can include foods such as cereals, white bread, jam, honey, pancakes and juices.

If you're staying at a hotel, many of these foods are available for free at the breakfast buffet. However, there is no guarantee as to what will be available - this is why many athletes prefer to bring their own food for breakfast when staying at a hotel. Alternatively, you may wish to contact the hotel in advance to find out more about breakfast and bring a kitchen scale to keep track of food intake.

Pre-race fuel and hydration

In the 30 minutes before the start it is possible to “top up” liver glycogen and make even more carbohydrates available. 20-30 g of carbohydrates, which can come from energy gels, sports drinks, chews or solid food, are well suited. We recommend doing this at least 10 minutes before the start of the race.

However, it is important to practice this in training to ensure that it does not trigger gastrointestinal distress. This carbohydrate remains in the stomach for a short time, meaning some of this carbohydrate becomes available during the race. Many people choose chewy sweets or gels, but personal preference is also important.

It is important to start the race with enough fluids. Drinking around 500ml of water or sports drink in the +/- 2 hours before a race will help achieve this. Ideally, the color of your urine should be pale before the race begins. The small amounts of carbohydrates you consume before the race should be taken with some liquid, about 90 to 180 ml (3 to 6 fl. or.) of water. Too many carbohydrates with too little water slows their release from the stomach, which can cause discomfort.

CAFFEINE BEFORE THE RACE

Caffeine is an effective supplement to enhance exercise performance. Relatively low doses of caffeine can improve performance - as little as 2 to 3 mg per kg of body mass (140 to 210 mg for a 70 kg person) 30 to 60 minutes before the start of the race.

Caffeine can also be consumed during a race and still have an effect, although it takes +/- 60 minutes to peak in the blood - so timing is important. Taking additional caffeine doses of +/- 1.0 to 1.5 mg/kg in the later stages of the race can provide a good “boost” for performance.

400 mg is the generally accepted daily limit for caffeine intake, as larger amounts of caffeine can cause unpleasant side effects without further improving performance. 400 mg should not be exceeded over the course of the race day unless practiced in advance knowing that it will provide no benefit over smaller amounts.

SOURCES OF CAFFEINE

Caffeine can be obtained from a number of sources, and any of these sources can help improve performance if effective doses are reached. Some sources of caffeine are:

  • Gels containing caffeine – 25-100 mg

  • Cola drinks – 30-50 mg per 330/355 ml can

  • Energy drinks – 75-80 mg per 250 ml can

  • Espresso – 80-100 mg per serving

Although there are many ways to consume caffeine, some sources also have disadvantages. Energy drinks and cola are carbonated, and the carbonation can cause stomach upset for many people if consumed during exercise. Therefore, when used, these drinks should be taken without sparkling.

Coffee is the primary source of caffeine in the diet, but it increases the need to have bowel movements in some people. That is individual. So if this doesn't affect you, coffee can be a good way to get caffeine before a race. Different types of coffee contain different amounts of caffeine depending on how they are made and the brand. Therefore, coffee can be an unreliable source of caffeine, potentially providing too much or too little caffeine without being able to tell until it is too late.