Planning what to eat during a race can be overwhelming. With so many variables, it’s hard to determine what the “right” answer is for you. When deciding what to eat and drink, we think it’s helpful to break it down by looking at the nutrients your body needs.
A successful nutrition plan takes into account the amount of calories your system can handle in an hour, and it should also factor in your body’s need for electrolytes, amino acids, water, and protein.
When thinking about your nutritional need for a race or training session, it’s important to remember that everyone is different and every day is different. For example, body size, air temperature, activity type, intensity, and personal preference will all affect your nutritional need.
That’s why we recommend mixing and matching products to find out what works for you. For example, if you prefer to drink you calories, you can bottle up your fuel using ROCTANE Energy Drink.
We developed a Marathon a Half Marathon Nutrition Planner to help you dial in your plan for race day. We all know things can change on race day, but it helps to start with a plan!
Here’s how to use our Nutrition Planner
- Step 1: Pick your goal finishing time and find out what your average pace will be
- Step 2: Use the table to determine your total nutritional need for the event
- Step 3: Mix and match your favorite products and flavors, then calculate your totals
- Step 4: Make sure your plan meets your body’s demand for each nutritional element