{"id":931,"date":"2024-04-04T10:00:00","date_gmt":"2024-04-04T17:00:00","guid":{"rendered":"https:\/\/www.vancouversunrun.com\/?p=931"},"modified":"2024-03-28T20:08:58","modified_gmt":"2024-03-29T03:08:58","slug":"pre-during-post-event-nutrition","status":"publish","type":"post","link":"https:\/\/www.vancouversunrun.com\/ubc-faculty-of-medicine\/pre-during-post-event-nutrition\/","title":{"rendered":"Pre\/During\/Post Event Nutrition"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"239\" src=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/01\/sport-and-exercise-med-sclinic-standard-blue282-300rgb-1024x239.png\" alt=\"\" class=\"wp-image-816\" style=\"width:356px;height:auto\" srcset=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/01\/sport-and-exercise-med-sclinic-standard-blue282-300rgb-1024x239.png 1024w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/01\/sport-and-exercise-med-sclinic-standard-blue282-300rgb-300x70.png 300w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/01\/sport-and-exercise-med-sclinic-standard-blue282-300rgb-768x179.png 768w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/01\/sport-and-exercise-med-sclinic-standard-blue282-300rgb-1536x358.png 1536w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/01\/sport-and-exercise-med-sclinic-standard-blue282-300rgb-2048x477.png 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Race Day Nutrition &#8211; Pre\/During\/Post<\/strong><\/p>\n\n\n\n<p>Whether you are running your first Sun Run or you are an accomplished long distance runner, a structured nutrition plan will always play a key role in ensuring that you hit your PB. A good nutrition plan can make the difference between having a successful event or having one to forget. Meals and snacks consumed prior to your event should prepare you for that specific activity, leaving you not too hungry nor too full with discomfort. Furthermore, the foods you consume at this time should be ones you are familiar with. General foods or fluids to avoid on race day are spicy foods, carbonated beverages or foods that are particularly slow to digest such as foods high in fat, fiber or protein.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-large is-resized\"><img decoding=\"async\" width=\"1707\" height=\"2560\" data-src=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/olga-kudriavtseva-s8J1DlRroo0-unsplash-edited-scaled.jpg\" alt=\"\" class=\"wp-image-943 lazyload\" style=\"--smush-placeholder-width: 1707px; --smush-placeholder-aspect-ratio: 1707\/2560;width:284px;height:auto\" data-srcset=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/olga-kudriavtseva-s8J1DlRroo0-unsplash-edited-scaled.jpg 1707w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/olga-kudriavtseva-s8J1DlRroo0-unsplash-edited-200x300.jpg 200w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/olga-kudriavtseva-s8J1DlRroo0-unsplash-edited-683x1024.jpg 683w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/olga-kudriavtseva-s8J1DlRroo0-unsplash-edited-768x1152.jpg 768w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/olga-kudriavtseva-s8J1DlRroo0-unsplash-edited-1024x1536.jpg 1024w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/olga-kudriavtseva-s8J1DlRroo0-unsplash-edited-1365x2048.jpg 1365w\" data-sizes=\"(max-width: 1707px) 100vw, 1707px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/><noscript><img decoding=\"async\" width=\"1707\" height=\"2560\" src=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/olga-kudriavtseva-s8J1DlRroo0-unsplash-edited-scaled.jpg\" alt=\"\" class=\"wp-image-943\" style=\"width:284px;height:auto\" srcset=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/olga-kudriavtseva-s8J1DlRroo0-unsplash-edited-scaled.jpg 1707w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/olga-kudriavtseva-s8J1DlRroo0-unsplash-edited-200x300.jpg 200w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/olga-kudriavtseva-s8J1DlRroo0-unsplash-edited-683x1024.jpg 683w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/olga-kudriavtseva-s8J1DlRroo0-unsplash-edited-768x1152.jpg 768w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/olga-kudriavtseva-s8J1DlRroo0-unsplash-edited-1024x1536.jpg 1024w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/olga-kudriavtseva-s8J1DlRroo0-unsplash-edited-1365x2048.jpg 1365w\" sizes=\"(max-width: 1707px) 100vw, 1707px\" \/><\/noscript><\/figure><\/div>\n\n\n<p><strong>Pre &#8211; Race<\/strong><\/p>\n\n\n\n<p><em>3-4 hrs Before:<\/em> You should consume a familiar meal sufficient in fluid to maintain hydration, low in fat and fiber to facilitate minimizing gastrointestinal distress, high in carbohydrate to maintain blood glucose and maximize glycogen stores and moderate in easily digestible proteins.&nbsp;<\/p>\n\n\n\n<p>*For events lasting longer than 60 minutes &#8211; aim for 1\u20134 g\/kg consumed 1\u20134 h before exercise ie 75 kg athlete &#8211;\u00a0 75-300g carbohydrates consumed.<\/p>\n\n\n\n<p>Here are some examples: <\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-3d97b33a23944ad045607bdd6ebe93d5\">Chicken sandwich<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-acf200d30db055858e28bbe84f60112c\">Oatmeal &amp; fruit<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-43a053e7621feab5f8cce8edc5651607\">Chicken &amp; Rice<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-461cf52ac7a3e7c5d77c5f13fc2deb5b\">Pasta Dish (low fat sauce)<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-7606b12504b881a3546c966fbc69f034\">Pancakes<\/p>\n\n\n\n<p><em>1 hr before<\/em> &#8211; Top up glycogen stores again with a smaller carbohydrate bar, fruit, fruit juice or a sports drink as needed.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>During<\/strong><\/p>\n\n\n\n<p><em>For events lasting less than 60 minutes<\/em> &#8211; water is all you need. Consume fluids at regular intervals as needed. Don\u2019t overdrink, don&#8217;t underdrink.<\/p>\n\n\n\n<p><em>For events lasting longer than 60 minutes &#8211; <\/em>Aim to consume 30-60g of carbohydrate per hour.<\/p>\n\n\n\n<p>Use a combination of sports drinks, gels, chews, and bars, depending on your personal preference. You may also consider some electrolytes to help combat dehydration if the conditions warrant it.<\/p>\n\n\n\n<p><strong>Post Race<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-large is-resized\"><img decoding=\"async\" width=\"576\" height=\"1024\" data-src=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/rodrigo-dos-reis-DkTuGvgPotA-unsplash-576x1024.jpg\" alt=\"\" class=\"wp-image-944 lazyload\" style=\"--smush-placeholder-width: 576px; --smush-placeholder-aspect-ratio: 576\/1024;width:140px;height:auto\" data-srcset=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/rodrigo-dos-reis-DkTuGvgPotA-unsplash-576x1024.jpg 576w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/rodrigo-dos-reis-DkTuGvgPotA-unsplash-169x300.jpg 169w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/rodrigo-dos-reis-DkTuGvgPotA-unsplash-768x1365.jpg 768w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/rodrigo-dos-reis-DkTuGvgPotA-unsplash-864x1536.jpg 864w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/rodrigo-dos-reis-DkTuGvgPotA-unsplash-1152x2048.jpg 1152w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/rodrigo-dos-reis-DkTuGvgPotA-unsplash-scaled.jpg 1440w\" data-sizes=\"(max-width: 576px) 100vw, 576px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/><noscript><img decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/rodrigo-dos-reis-DkTuGvgPotA-unsplash-576x1024.jpg\" alt=\"\" class=\"wp-image-944\" style=\"width:140px;height:auto\" srcset=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/rodrigo-dos-reis-DkTuGvgPotA-unsplash-576x1024.jpg 576w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/rodrigo-dos-reis-DkTuGvgPotA-unsplash-169x300.jpg 169w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/rodrigo-dos-reis-DkTuGvgPotA-unsplash-768x1365.jpg 768w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/rodrigo-dos-reis-DkTuGvgPotA-unsplash-864x1536.jpg 864w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/rodrigo-dos-reis-DkTuGvgPotA-unsplash-1152x2048.jpg 1152w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/rodrigo-dos-reis-DkTuGvgPotA-unsplash-scaled.jpg 1440w\" sizes=\"(max-width: 576px) 100vw, 576px\" \/><\/noscript><\/figure><\/div>\n\n\n<p><strong>Refuel <\/strong>&#8211; It is vital to replace carbohydrate to replenish glycogen stores in the body after a race. The amount of carbohydrate consumed will depend on the intensity and duration of the race.Aim for 1.2 grams of carbohydrate per kg of body weight per hour during the first ~3-6 hours post exercise.<\/p>\n\n\n\n<p><strong>Rebuild <\/strong>&#8211; Choose a serving of 20-30g of protein in your post training meal to support recovery.&nbsp;<\/p>\n\n\n\n<p><strong>Rehydrate <\/strong>&#8211; Aim to replace 1.5 litres of fluid for every 1kg lost.<\/p>\n\n\n\n<p>Rest- The body repairs and regenerates while you sleep. Enjoy some well earned rest!<\/p>\n\n\n\n<p><em>For more details on Recovery check out our recovery blog post &#8211; coming soon<\/em><\/p>\n\n\n\n<p><em>Tip: Don\u2019t do anything new on the day of a race that you haven\u2019t already tested in training. It\u2019s very important to test your nutrition strategies in training ahead of any event, even as far as the specific products and flavours that you intend on using during your event.&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:24px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" data-src=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/krista-stucchio-2CZ0Zpuj-gU-unsplash-819x1024.jpg\" alt=\"\" class=\"wp-image-941 lazyload\" style=\"--smush-placeholder-width: 819px; --smush-placeholder-aspect-ratio: 819\/1024;width:202px;height:auto\" data-srcset=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/krista-stucchio-2CZ0Zpuj-gU-unsplash-819x1024.jpg 819w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/krista-stucchio-2CZ0Zpuj-gU-unsplash-240x300.jpg 240w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/krista-stucchio-2CZ0Zpuj-gU-unsplash-768x960.jpg 768w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/krista-stucchio-2CZ0Zpuj-gU-unsplash-1229x1536.jpg 1229w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/krista-stucchio-2CZ0Zpuj-gU-unsplash-1638x2048.jpg 1638w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/krista-stucchio-2CZ0Zpuj-gU-unsplash-scaled.jpg 2048w\" data-sizes=\"(max-width: 819px) 100vw, 819px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/krista-stucchio-2CZ0Zpuj-gU-unsplash-819x1024.jpg\" alt=\"\" class=\"wp-image-941\" style=\"width:202px;height:auto\" srcset=\"https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/krista-stucchio-2CZ0Zpuj-gU-unsplash-819x1024.jpg 819w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/krista-stucchio-2CZ0Zpuj-gU-unsplash-240x300.jpg 240w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/krista-stucchio-2CZ0Zpuj-gU-unsplash-768x960.jpg 768w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/krista-stucchio-2CZ0Zpuj-gU-unsplash-1229x1536.jpg 1229w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/krista-stucchio-2CZ0Zpuj-gU-unsplash-1638x2048.jpg 1638w, https:\/\/www.vancouversunrun.com\/wp-content\/uploads\/2024\/03\/krista-stucchio-2CZ0Zpuj-gU-unsplash-scaled.jpg 2048w\" sizes=\"(max-width: 819px) 100vw, 819px\" \/><\/noscript><\/figure><\/div>\n\n\n<p><strong>Carbohydrate Loading<\/strong><\/p>\n\n\n\n<p>Carbohydrate loading is an advanced concept that is mostly applicable to longer duration events, those that last longer than 90 minutes. A carbohydrate loading protocol aims to maximize glycogen stores within the body in the days leading up to an event to provide a readily available energy source to muscles during physical activity. It has been shown that 8-10g of carbohydrate per kg of bodyweight in the 24 hours prior to competition can help maximize glycogen stores and this should be done in combination with a reduction in physical activity or training. For example, a 70kg athlete may need up to 560-700g of carbohydrate. Lower fat, fiber and protein intakes may be necessary to facilitate this increase in carbohydrate intake.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\"><strong><em>SUN RUN HOT TIP<\/em>&nbsp;<\/strong><br>Good nutrition starts before Race Day. If you need help with healthy and satisfying meals, go to our friends at <a href=\"https:\/\/try.freshprep.ca\/sunrun\/?discount_code=sunrun24\">Fresh Prep<\/a> who are ready to help you conquer your goals.<\/p>\n\n\n\n<div style=\"height:57px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Photograph: \u00a9 Unsplash: Nadine Primeau \/ Olga Kudriavtseva \/ Rodrigo Dos Reis \/ Krista Stucchio <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Race Day Nutrition &#8211; Pre\/During\/Post Whether you are running your first Sun Run or you are an accomplished long distance runner, a structured nutrition plan will always play a key role in ensuring that you hit your PB. A good nutrition plan can make the difference between having a successful event or having one to [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":940,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[39],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pre\/During\/Post Event Nutrition - Vancouver Sun Run<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vancouversunrun.com\/ubc-faculty-of-medicine\/pre-during-post-event-nutrition\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pre\/During\/Post Event Nutrition - Vancouver Sun Run\" \/>\n<meta property=\"og:description\" content=\"Race Day Nutrition &#8211; Pre\/During\/Post Whether you are running your first Sun Run or you are an accomplished long distance runner, a structured nutrition plan will always play a key role in ensuring that you hit your PB. 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