Typical Fare
Curious about what Ironman 70.3 athletes will fuel up on during the big race this month? According to ironman.com, here’s what’s typically found at an Ironman aid station:Gatorade Endurance FormulaWaterFruitColaGU Original Energy GelRoctane Ultra Endurance GelsGU ChompsPretzels
About Our Expert
Marco Bianchini is a registered dietitian who will earn his master’s in nutrition science later this summer. The son of well-known local ultra-runner Joe Bianchini, Marco has run up to 50-mile races. Contact him at bianchini314@gmail.com.
If you're training to run a half marathon or more, knowing how to fuel your body for the race is extremely important. We caught up with local registered dietitian and ultra-runner Marco Bianchini to learn some tips and tricks, and find out how he fuels for a big race.
Pre-race
"I don't eat a whole lot before a race because it usually just pulls me down at the beginning," says Bianchini. His go-to meal before a race is the classic banana - as well as coffee and milk. "For a lot of people that's a GI problem right from the get-go, but it works for me."
Bianchini stresses the importance of nutritional trial and error during training. "Everyone's stomach is different," he says. "I can eat almost anything on a run, while some people are very specific. Practice on your practice runs: Try out different things and see what works for you long before race day comes."
Testing out the optimal food as well as the optimal times to eat before the race, whether it's an hour before or 10 minutes before, is crucial, he says.
Race
Timing extends to the run itself. "During the long race, I start eating early and I eat consistently throughout the race, every 10 to 15 minutes," Bianchini says, noting that most people burn anywhere from 500 to 750 calories per hour on a run. "Every time I can remember and think about it, I put something in my mouth."
Depending on the race, you can look up what food awaits you at aid stations along the course and train with that fuel in mind. Or, you can find out what fuels you best and bring it with you on race day, whether it's nutrition bars or gels, or something else.
Bianchini's go-to snack during the race? Pretzels. "Something about pretzels doesn't just give me nourishment, it also kind of keeps my brain awake as far as something to think about and a taste that's not bland," he says, explaining that he typically eats whatever is at the aid stations, going for things like cookies, granola bars and potatoes with salt.
"Another thing is when you're exercising, your body is better at using carbs as energy because of the insulin response," he adds. However, he advises, eat slowly (a few pretzels at a time, for example) so as not to overwhelm the digestive system. "So especially for anything like a marathon or below, you probably don't need protein, you probably just need carbs."
Post-race
Though chocolate milk has recently made a big splash as being the best sports recovery drink because of the protein and carbs it provides, Bianchini simply encourages post-race runners to eat a balanced meal.
"You don't have to over-complicate it," he says. "Some people may not feel like a meal, but if you can have a little snack after a race, then you can go straight to a meal. You'll get all of your sodium, your potassium, your carbs, your protein and your fat."