Pre-Race and In-Race Nutrition for Spartan Racing
“Get comfortable being uncomfortable. That’s how you break the plateau and reach the next level.”
-Joe De Sena
The success of many of my races boils down to two critical factors: nutrition and training. When both are executed well, I can expect a great performance. If either one is lacking, however, my results show it. While I've previously detailed training for a Spartan race, today I'll focus on the nutritional strategies I use for any endurance event, including my recent Spartan Super 10k in the Pocono Mountains, PA.
When it comes to fueling strategies for an upcoming race, I dive deep into research, seeking the latest and most reliable science behind effective racing nutrition. I experiment with these strategies during training, using myself as a guinea pig. Some approaches fail and are discarded, but many prove successful and become part of my race-day plan.
Here is a tried and true in-race and pre-race plan for any endurance event.
Spartan Pre-Race and In-Race Nutrition
1. Months Before
Train Low, Race High: If you eat a low-carb diet, the principle of "Train low, race high" can significantly enhance your race performance. Train with low glycogen stores to boost your body's ability to burn fat for fuel, then increase your carbohydrate intake leading up to the race to ensure your glycogen stores are fully replenished. I eat a low-carb diet most days (100-200g of carbs) and do most of my training in a fasted state. The difference I felt when I went into the race carbed-up was incredible.
Practice How You Plan to Race: Simulate race conditions during your training sessions, including your nutrition and hydration strategy, to make sure your body is accustomed to the foods and fluids you'll use. This preparation reduces the risk of gastrointestinal issues and helps you know what works and what doesn’t For example, the cold brew concentrate plus creatine combo mentioned below probably would have caused GI issues if it was new to me but knowing how much to consume, how far in advance, and teaching my body to adopt allowed me to avoid disaster pants on race day.
2. The Day Before (t-minus 24 hours):
Hydration: Drink enough RO water with electrolytes, but avoid overhydrating.
Meals: Stick with familiar and plain meals for breakfast and lunch.
Supplements: I take Ashwagandha, creatine, a high-quality ultivitamin, and fish oil. The ashwagandha helps relax me in this taper phase where I tend to have more energy than usual and it helps with sleep.
Caffeine: If you consume caffeine, reduce your intake by half or skip it entirely to improve sleep quality.
3. The Night Before (t-minus 12 hours):
Dinner: Keep it plain, familiar, and easily digestible. Avoid salads and high-fiber foods. My go-to meal is steamed sweet potatoes with sea salt, watermelon, and either tuna or grilled chicken.
Timing: Stop eating three hours before bed.
Supplements: Stick to your usual supplements. I use magnesium glycinate (700mg), L-theanine (5g), and digestive enzymes. The former two for sleep and the latter to help break down my dinner so it’s out of my stomach by the morning.
Sleep: No food, blue light, or stress 3 hours before bed for higher quality sleep. Go to bed early.
4. The Morning of (t-minus 2.5 hours):
Throughout the morning:
Hydration: Hydrate with RO water and electrolytes, but don't overdo it. Excessive hydration can lead to hyponatremia, which dilutes cellular sodium levels and can cause discomfort. My favorite types of electrolytes are:
Best Electrolyte Powders: Redmond Re-lyte Electrolyte Powder, LMNT, IQMix
Best Electrolyte Drink: Nooma Organic Electrolyte Sports Drink or Vita Coco Coconut Water
Best Electrolyte Tablets: Nuun Sport: Electrolyte Drink Tablets
Coffee: If you drink coffee, I suggest a concentrated cold-brew version. It’s cold to help mitigate digestive issues and it has a higher caffeine content so you don’t need to have as much volume in your stomach. Two great organic brands are Chameleon and Wandering Bear.
2-2.5 Hours Before:
Breakfast: Eat a plain, familiar, and easily digestible meal. My go-to is organic oatmeal, watermelon, and sometimes a banana.
Supplements: Creatine (5g) and digestive enzymes.
30 Minutes Before:
Supplement: About 5-10g of essential amino acids (EAA) with water.’ For shorter races, consider beta alanine.
5. During the Race
Fuel: Bring a gel that works best for your stomach. I’ve used many in the past including UCAN and GU Gels. Refuel at bottlenecks going uphill when your heart rate and respiratory rate are lower which helps digest the food while preventing an upset stomach.
Hydration: Hydrate throughout the race, but don't overdo it. Drink to thirst and practice rehydrating during training to understand your needs based on body type, sweat rate, and weather conditions. Avoid chugging water at every aid station.
