You need to know how to gas your tank. Most times, running cross country meets you hit your pace. But there are times you need to speed up, which costs energy too. But what is most important is that you develop a solid nutritional plan that works for you. Everyone’s nutrition is different when it comes to food and preparation. So, just like making sure your car has gas to drive each day, you need your body prepared to run as well. Lacking energy only puts more strain on your body and hinders your performance. Here are some things to help you improve your energy.

The Standard Routine

Fueling for a race requires about 2.5-4.5 grams per pound of body weight, or 55-65% total coming from carbohydrates. This is the standard for your nutrition and training six days a week.

Glycogen

Having full glycogen stores is essential. Glycogen in your primarily stored in your muscles and some in your liver. The more trained you are, the better and more efficient your storage capacity and glycogen usage will be.

Your body can store up to 500 grams total in the muscles and liver.

Protein

Consuming 20 grams of whey protein one hour before is excellent to preserve muscle from breaking down too much. However, you have to make sure the body is prepared by consuming proteins to rebuild and repair muscles to maintain optimal and maximal performance. Muscles need to function properly to use carbohydrate fuel effectively and efficiently.

If muscles are not prepared to run, it is like driving your car with low air in the tires. You will damage the car in some way.

Fats

And with fats, you want to consume about 20% of your meal. So mainly, the fats you get should be from the foods you eat like nuts, seeds, salmon, etc.

Understand How Your Body Burns Carbs

You must understand how fuel gets broken down to optimize your nutrition and maximize your energy at the highest potential. For example, running at a fast pace and a high intensity, and depending on the distance, in about 20 minutes, you can deplete all your glycogen stores. So, it is critical to know how much glycogen your pace and distance will burn up to learn how many carbs you will need. Also, once the glycogen and carbs are running out, you will start to use fat as fuel. So, it is essential to know how much you need for both.

For example, if you weigh 165 pounds and run 11-12 MPH, you will burn about 700-750 calories in 30 minutes. With this being the case, you will be tapping into your fat energy stores.

Night Before Race

Eat your dinner specifically high in carbohydrates. Follow the 70% carbs, 20% Fat, and 10% Protein rule. The reason for eating like this is for the energy to work correctly. Protein is not fuel, so it needs to be appropriately used for rebuilding muscles.

Eat complex carbohydrates that have a medium glycemic index. This will allow them to get stored as energy properly. The higher the index, the faster it breaks down into glucose, which means it will not get stored as glycogen and used more readily for energy. Choose carbs like whole-wheat pasta, brown rice, beans, etc.

Day of the Run

Three hours Before

The best time to eat is about 3 hours before. After that, it is enough time to eat a regular meal, fully digest it, and not be tired. You should consume about 700-900 calories, with 60-70 percent being carbs, 20 percent fats, and 10 percent protein.

Choose foods that are high in carbohydrates.

Two-Three Hours Before

Choose foods that will digest quickly to avoid gastric and cramping issues. Limit your meal to 500-700 calories.

• Chicken sandwich on whole-wheat toast.
• An omelet with toast.

One-Two Hours Before

Consume 300-500 calories for your meal.

• Peanut butter and banana sandwich on whole-wheat toast

Within an hour or less

Your meal needs to be condensed so it can be easily digested. In this time frame, you don’t’ want any fat.

You want to eat about 300 calories. It is best to have a smoothie to empty your stomach quickly. Here are a few examples.

• Banana with Whey Protein and granola.
• Oatmeal or granola with low fat/ skim milk and banana.

Foods to Avoid Before Your Run

Before you run, avoid foods high in fiber, fat, and protein. They can cause side

stitches and cramps. They can also make you tired due to digestion. Digestion takes energy away from your running. Try to avoid these foods could before your run.

Vegetables like beans and broccoli,

• Apples and other high-fiber fruits
• Sugary drinks
• Fast / Junk Foods
• Meat
• Greasy, oily foods like bacon

Post-Race Nutrition

Post-race is just as important as before your race. What you spend, you have to replenish. So, do it right and don’t eat junk food. Make sure you eat right after the competition for up to 20 minutes. This time is the best window of opportunity for absorption to be the quickest and most effective. If you wait till later, you will lose about 40% of the absorption rate. Meaning it will take longer to replenish your glycogen.

This is essential to restore your energy for after the event. It is the most receptive time. So, if you don’t replenish, you lose the window of opportunity to restore your energy instantly.

Chocolate milk is an awesome recovery drink because of its high carbohydrate to protein ratio.

There are many possible combinations and foods that you can eat. Choose what works best for you. Truthfully, go for the instant energy because your body will restore it quickly and has less of a job to do breaking it down. Then, when you get home, have a heavier meal like chicken and rice.