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2013-10-14 8:20 AM

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Subject: Eating the days before an IM
I'm doing IMFL in 3 weeks as my first full race. What kind of meals should I eat in the days leading up to the race for best performance? I have race day nutrition down but figure I can't just carbo load the night before like other races. This must be a 2 day process, right? Fats or carbs better?

Thanks


2013-10-14 9:43 AM
in reply to: rjrankin83

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Subject: RE: Eating the days before an IM
Fri night and Sat morning are the two key meals. I'd keep fiber low and stay with foods that you're used to eating. Make sure you get in some good quality protein and carbs. Sat night keep things very simple (chicken and potatoes or similar)
2013-10-14 10:04 AM
in reply to: rjrankin83

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Subject: RE: Eating the days before an IM
the day before the race, i have found it benedifical to do most of the carb loading for breakfast (pancakes, potaotes, etc ). then eat snacks throughout the day.... pretzels, sports drinks, clif bars, etc. for dinner, lite - some pasta, 1/2 chix breast
race morning, I am going to use something i found on this site: 3 c applesauce, 1 banana, 1 scoop protein, 1 sports drink - 3 hrs before, then thats it til race. i have been practicing w this and it works for me. minimal gi issues, low fiber, binding breakfast.
a few days before the race I start switching over to white bread, white past stuff, and away from the grains and heavier fiber foods.
2013-10-14 10:38 AM
in reply to: rjrankin83


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Subject: RE: Eating the days before an IM
I'll reiterate what most are saying here. Don't deviate too much from your normal diet. Just like you wouldn't race on a different bike or use a new pair of shoes the day or, you don't want to introduce a new diet that could throw your system out of balance. Definitely keep the fiber lower the day before the race. As mentioned above, something simple like chicken and potatoes is great. I usually try and have fish and potatoes or rice (and a very small portion of mixed veggies). Race morning is where the carbo "loading" should take place. Nothing crazy, but should be based in carbohydrate. I typically have a bowl of oatmeal approx. 3 hours before race start. Then I'll have a banana as I set up transition and an energy bar just before race start, staying hydrated throughout with water.
2013-10-14 10:56 AM
in reply to: JeremyHoward

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Subject: RE: Eating the days before an IM
Yeah I've pretty much lived on chicken breast and sweet potato for the last 2 months trying to drop weight before IMFL. Not looking to rewrite a meal plan just looking for others suggestions
2013-10-14 3:35 PM
in reply to: rjrankin83

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Subject: RE: Eating the days before an IM

Originally posted by rjrankin83 Yeah I've pretty much lived on chicken breast and sweet potato for the last 2 months trying to drop weight before IMFL. Not looking to rewrite a meal plan just looking for others suggestions

As wise man once said train for performance or train for weight loss, but if you try to do both one will suffer.

Either way, I am with the others who suggest not doing too much different prior to the race.



2013-10-14 4:05 PM
in reply to: rjrankin83

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Subject: RE: Eating the days before an IM
also be careful when eating out during pre-race.

being conservative, I try to stay in a place that has a kitchen, so I can make my own simple stuff.

2013-10-14 4:15 PM
in reply to: JeremyHoward

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Subject: RE: Eating the days before an IM
Originally posted by JeremyHoward

Race morning is where the carbo "loading" should take place. Nothing crazy, but should be based in carbohydrate. I typically have a bowl of oatmeal approx. 3 hours before race start.


The carb loading process takes place during the 5-7 days before race day. The morning of you simply top off your glycogen stores.
2013-10-14 5:23 PM
in reply to: rjrankin83

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Subject: RE: Eating the days before an IM
Eat fairly normally leading up to the race but a little bit less than during training to avoid gaining prior to the race. The day before, avoid anything that causes you any GI issues and focus a bit more on carbs than normal. Race morning, a good breakfast that sits well about three hours to start and then mainly liquid calories until the start.

You are not looking to carbo load as that is a long process that offers marginal benefits at best and will see you gain weight before the race. Just good clean food at a slightly reduced level compared to your training.

Shane
2013-10-14 7:37 PM
in reply to: gsmacleod

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Subject: RE: Eating the days before an IM
Originally posted by mrbbrad

Originally posted by rjrankin83 Yeah I've pretty much lived on chicken breast and sweet potato for the last 2 months trying to drop weight before IMFL. Not looking to rewrite a meal plan just looking for others suggestions

As wise man once said train for performance or train for weight loss, but if you try to do both one will suffer.

Either way, I am with the others who suggest not doing too much different prior to the race.




Well I started at 250 and got down to 225. I was bound to lose weight just wanted to hurry the process a bit. Chicken and sweet potato was able to fill me without eating bad.


Originally posted by gsmacleod

Eat fairly normally leading up to the race but a little bit less than during training to avoid gaining prior to the race. The day before, avoid anything that causes you any GI issues and focus a bit more on carbs than normal. Race morning, a good breakfast that sits well about three hours to start and then mainly liquid calories until the start.

You are not looking to carbo load as that is a long process that offers marginal benefits at best and will see you gain weight before the race. Just good clean food at a slightly reduced level compared to your training.

Shane


Thank you for this advice. This is what I was looking for.

Originally posted by metafizx

also be careful when eating out during pre-race.

being conservative, I try to stay in a place that has a kitchen, so I can make my own simple stuff.




Check. Got a condo with kitchen.
2013-10-14 8:09 PM
in reply to: rjrankin83

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Subject: RE: Eating the days before an IM

Avoid "brown" foods that are super high in fiber in the couple of days leading up to the race.  Instead of eating brown rice, eat white rice.  Instead of wheat/multi-grain bread, eat white bread.  Stuff like that.  Normally you want to eat the brown stuff in your everyday diet because it's generally more healthy but it makes you poop a lot which is obviously something to avoid on race day.



2013-10-14 8:19 PM
in reply to: GMAN 19030

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Subject: RE: Eating the days before an IM
Originally posted by GMAN 19030

Avoid "brown" foods that are super high in fiber in the couple of days leading up to the race.  Instead of eating brown rice, eat white rice.  Instead of wheat/multi-grain bread, eat white bread.  Stuff like that.  Normally you want to eat the brown stuff in your everyday diet because it's generally more healthy but it makes you poop a lot which is obviously something to avoid on race day.




Honestly the advice about fiber is great. For some reason I would have never thought of it, and it seems so simple
2013-10-14 10:17 PM
in reply to: 0

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Subject: RE: Eating the days before an IM
I'd say avoid fiber and lots as veggies as well. For my IM, I was in CA and got sick of paying the stupid prices for the meals. My pre-pre-race dinner was pizza and then my pre-race dinner was a foot long at Subway. Yeah...not the best combo but it worked for me

Edit. I agree with brown comment above but you should really just make the switch the whole wheat everything. I talked to a dietitian when I started my training. Whole wheat = slower release of energy. Processed flour is more for instance energy but you also lose a lot of nutrients. It took 3-4 weeks to adjust my taste but I won't go back. Whole wheat toast every day with peanut butter for my post breakfast snack and I even have whole wheat spaghetti for dinner before my long bike day and long run day.

Edited by Blastman 2013-10-14 10:23 PM
2013-10-15 7:54 AM
in reply to: gsmacleod

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Subject: RE: Eating the days before an IM
Originally posted by gsmacleod

Eat fairly normally leading up to the race but a little bit less than during training to avoid gaining prior to the race. The day before, avoid anything that causes you any GI issues and focus a bit more on carbs than normal. Race morning, a good breakfast that sits well about three hours to start and then mainly liquid calories until the start.

You are not looking to carbo load as that is a long process that offers marginal benefits at best and will see you gain weight before the race. Just good clean food at a slightly reduced level compared to your training.

Shane


Simple or complex? I thought the complex was high in fiber. Can you give some examples of clean foods?
2013-10-15 8:55 AM
in reply to: GAUG3

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Subject: RE: Eating the days before an IM
Originally posted by GAUG3

Simple or complex? I thought the complex was high in fiber. Can you give some examples of clean foods?


I would generally avoid things that were high in fiber but I would also use how your body responded to similar foods while you were training.

For clean foods I just meant not crap - avoid all the sports nutrition products and eat real foods - the less processed, the better.

Shane
2013-10-15 12:50 PM
in reply to: gsmacleod

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Subject: RE: Eating the days before an IM

All the fiber suggestions are interesting. I eat a decent amount of fiber and I take a fiber supplement (psyllium husks) every night. I never change that up prior to a race. I like to make sure the pipes are clean race morning.



2013-10-17 11:02 AM
in reply to: mrbbrad

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Subject: RE: Eating the days before an IM
I think the whole special foods the week before the race is pretty irrelevant. Just eat normal healthy foods. If you are going to be sub 9 hours then there may be a 60 second benefit to some magic food concoction, but for a first IM, just stay hydrated and eat foods that won't upset your stomach, ie. your normal diet.
2013-10-17 11:55 AM
in reply to: Baowolf

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Subject: RE: Eating the days before an IM
2013-10-17 1:02 PM
in reply to: FranzZemen

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Subject: RE: Eating the days before an IM

I eat (gluten free) pizza or pasta the night before IM. Yum.

I am gluten intolerant (Celiac) so am EXTRA careful the days leading up to the race since if I eat gluten it will bother me for up to 3-4 days later. I, too, get a place with a full kitchen so I can cook my own meals race week. Hit up the local grocery store and pick up some rice, chicken or tofu, oatmeal, fruit, yogurt, salad. 

2013-10-17 1:06 PM
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Subject: RE: Eating the days before an IM
Originally posted by lisac957

I eat (gluten free) pizza or pasta the night before IM. Yum.

I am gluten intolerant (Celiac) so am EXTRA careful the days leading up to the race since if I eat gluten it will bother me for up to 3-4 days later. I, too, get a place with a full kitchen so I can cook my own meals race week. Hit up the local grocery store and pick up some rice, chicken or tofu, oatmeal, fruit, yogurt, salad. 




Not sure if you know this brand, but it makes excellent GF pasta (almost identical to 'real' pasta): Bionature. Their penne, macaroni and spirals are particularly great, probably the best GF I've tasted.

BTW, although I am not a celiac my wife is. It has brought me to a place where I eat very little gluten. I can positively say I feel it is a better diet. The other thing to know about gluten is that the wheat stores in this country are chronically plagued by mold, which makes its way into our food stream.

Edited by FranzZemen 2013-10-17 1:07 PM
2013-10-17 1:15 PM
in reply to: rjrankin83

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Subject: RE: Eating the days before an IM

I have Crohn's disease, so my dietary restrictions are fairly substantial, if I'm being strict (I'm seldom strict, besides immediately before a race).

For the week prior, I try to avoid dairy, high fiber, and spicy foods. Lots of bland stuff like chicken, basic salads, white bread, etc...

Two nights before the race (Friday, for a Sunday race), I will eat ton of pasta, usually with shredded chicken or ground beef. I've never understood why people carb-load the night before a race, like literally 12 hours before go-time.

The day before, I'll usually eat something along the lines of a bagel for breakfast, turkey sandwich for lunch, and then grilled chicken tenders for dinner. Always works for me, I don't recall the last time I had GI issues during a race (discounting IMLOU which I can't attribute to my pre-race diet since it didn't strike until the run). This setup gives me all the carbs I need, leading up to the race, then a boost of protein the day prior.



2013-10-17 1:26 PM
in reply to: FranzZemen

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Subject: RE: Eating the days before an IM

Originally posted by FranzZemen
Originally posted by lisac957

I eat (gluten free) pizza or pasta the night before IM. Yum.

I am gluten intolerant (Celiac) so am EXTRA careful the days leading up to the race since if I eat gluten it will bother me for up to 3-4 days later. I, too, get a place with a full kitchen so I can cook my own meals race week. Hit up the local grocery store and pick up some rice, chicken or tofu, oatmeal, fruit, yogurt, salad. 

Not sure if you know this brand, but it makes excellent GF pasta (almost identical to 'real' pasta): Bionature. Their penne, macaroni and spirals are particularly great, probably the best GF I've tasted. BTW, although I am not a celiac my wife is. It has brought me to a place where I eat very little gluten. I can positively say I feel it is a better diet. The other thing to know about gluten is that the wheat stores in this country are chronically plagued by mold, which makes its way into our food stream.

Those ARE good! Tinkyada brand is one of my favs as well.

2013-10-17 4:26 PM
in reply to: Baowolf

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Subject: RE: Eating the days before an IM
Originally posted by Baowolf

I think the whole special foods the week before the race is pretty irrelevant. Just eat normal healthy foods. If you are going to be sub 9 hours then there may be a 60 second benefit to some magic food concoction, but for a first IM, just stay hydrated and eat foods that won't upset your stomach, ie. your normal diet.


Good to know. Figured, like most with this race, I was over thinking it.
2013-10-18 7:51 AM
in reply to: rjrankin83

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Subject: RE: Eating the days before an IM
Anybody know if increasing sodium the week of is good? Something like chicken broth or Ramen noodles?
2013-10-18 1:39 PM
in reply to: GAUG3

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Subject: RE: Eating the days before an IM
Originally posted by GAUG3

Anybody know if increasing sodium the week of is good? Something like chicken broth or Ramen noodles?


I've seen recommendations of increasing table salt the days before an IM in "Going Long" by Byrn and Friel.

Strongly recommend this book btw.
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