Race season is just around the corner.  April means road races and duathlons.  By May, the water is warm enough for swimming considering you have a decent wet suit.  Regardless of the type of racing you do, the one thing all athletes have in common is the need for proper nutrition.

Balanced nutrition to ensure good race performance includes a variety of carbohydrates, protein, and fat.  Remember that even when you are training for a race that is still several weeks away your body needs adequate carbohydrates daily to replenish glycogen stores after exercising.  If you don’t eat enough carbohydrates to replenish your glycogen stores by race day you will be on the start line with an empty tank.  So how much is enough?  About 60-70% of your daily caloric intake should come from carbohydrates.  An athlete who consumes 2500 calories everyday needs to get at least 1500 of those calories from carbohydrates.

Protein is equally important if you want to race your best.  The Recommended Daily Allowance for protein is 0.36 grams per pound of body weight.  Whether or not athletes need much more is highly debated.  Eating more protein than your body is able to utilize doesn’t produce more muscle mass.  Extra protein, if not burned for energy, is stored as fat.  Some studies have shown that those who participate in aerobic exercise such as biking, running, or swimming have slightly higher protein needs.  For athletes who are moderately active, it is recommended to increase protein intake by 10% of the RDA.  Those who train heavily everyday may require as much as 25-50% more.

Believe it or not, fat plays an important role in muscle activity for the endurance athlete as well, and it is vital to many important body functions.  Americans seem to have no trouble fitting fat into their diet plans, however stick to the recommended guideline of about 15% of calories from fat.  Keep in mind, athletes who consume a diet higher in fat tend to consume less carbohydrates decreasing their glycogen stores.

Adequate hydration is the final component to a successful race.  Maintaining adequate fluid balance allows your body to regulate body temperature so you can perform at your maximum level.  If you wait to drink in a race until you are thirsty, that means you have already lost 1.5-2.0 liters of fluid.  It is very difficult to replenish that fluid loss after you have reached that point, and your performance is going to suffer.  Go into an event well hydrated.  During an event be sure to drink on the clock.  Drinking 4-8 ounces of water or sports drink every 15 minutes will ensure you hold up until you reach the finish line. 

Whether you are a weekend warrior or focusing on that one big race, do not forget the important role good nutrition plays in helping you reach your goals.  Eating well increases your energy for training, and gives you that extra edge when it is time to race.  I wish you all a great season of racing, and I look forward to seeing you at the finish line!