Among the numerous dietary recommendations I provide, race preparation is of utmost importance, encompassing mental, physical, and nutritional aspects. Based on this observation, I have written various articles that will guide you on what to eat or avoid as you approach your goal. Indeed, between those who eat very little to lose weight before a race and those who overeat, there is a delicate balance that I suggest applying.
In addition to articles on race preparation, I offer insights on nutrition during and after the race (energy products, post-workout meals, etc.). Consuming energy products is particularly important after one hour of exertion; it is a physiological need. However, it is essential to control and not let marketing dictate average energy drinks, gels, or bars to you.
That is why I explain the benefits of different nutrients and active compounds to understand their indispensability in some cases. I provide numerous tips on sports nutrition. Additionally, you will find specific dietary advice tailored to different disciplines (trail running, marathon, triathlon, etc.), including guidance on race refueling strategies. Remember that eating a balanced diet is the foundation of proper nutrition.
If you are vegetarian or have food allergies (gluten, lactose), I have written articles addressing sports with these constraints or choices.
Lastly, as a dietitian in a cardiac rehabilitation center, I offer more clinic-oriented dietary recommendations.
A few dietary guidelines for better race preparation
What should be the ideal pre-race breakfast?
It should be consumed a maximum of 2 hours before the start and, most importantly, tailored to provide the necessary energy without radically changing your usual eating habits. For example, if you usually have a savory breakfast, don’t switch to a sweet one just for the race.
Should we only eat pasta during the week leading up to the race?
Absolutely not. As I explain in my article on the Modified Disassociated Diet, the last week should be divided into two parts, with an increased consumption of carbohydrates towards the end. While pasta is a popular source of starch, there are other options available (rice, couscous, etc.).
Is consuming maltodextrin before a race beneficial?
It depends on its Dextrose Equivalent (DE) as maltodextrin can have different glycemic indexes. A relatively low DE is necessary for it to be useful the day before or two days before the race.
Nicolas AUBINEAU
Sports and Clinical Nutritionist
