Build me the perfect pre-long run fuel

Dave Tallo

I decided to take my long runs as seriously as an "A" race this year.  So, what would the perfect "long run day" fueling be, given the following:

- ~155->150lb athlete

-run normally starts around 5pm

-day before run is usually a swim-only light day, with fruit and nofat yogurt for breakfast, big ol salad w nuts for lunch, snacks of fruit and cashews, dinner at ~6:30pm as chicken and veggie stirfry with wholewheat couscous, or similar.   Probably around 1800cal. 

I would be fine with either highly prescriptive ("eat 44g PRO 88g CHO at 11am, repeat in 4h, etc"), or very vague ("eat lots of carbs, one big meal"), or highly engineered food ("take in only Ensure and powergels on the hour after waking; continue to beginning of run") ... my only request is you show your work.  Also, I have a good deal of flexibility and control of meals on the day.

 

Al Truscott

I'm a nutrition nihilist; I figure we're omnivores, and there are lots of different ways to eat which enable optimum health. You seem pretty healthy to me, so I figure your regular diet works for you, I'd see no need to change it. But a few principles to consider:

• Make sure your glycogen stores are topped up. The light training day before, no training until 5 PM, and just your regular eating ought to cover this.
• Make sure you are VERY well hydrated before the start of the run. This might take 36 hours to accomplish, starting morning of the day before.
• Likewise, sufficient fluid for your pace and the environment DURING the run is key; ideal would be to weigh the same when you're done as when you start.
• To avoid getting into a long term glycogen deficit, get a head start DURING the run by getting in some sugars from either sports drink or gels.
• Consider a nap of twenty minutes at least 2-3 hours before the run.
• And NEVER eat chili for lunch before your run.