Toilet Gags - Part 3

In parts 1 and 2 I've been talking about race nutrition to ensure that you have few tummy trouble, here I look at before and after and some...

Pre-race Nutrition

If you think practising your racing nutrition is the only important thing you could be heading for a problem. What you eat before you start, before you need to use your gel/drink/banana is key too.

My pre-race nutrition starts in earnest on my first long run. Ensure that the breakfast for your long run is something that will not cause any stomach issues for you. Crucially, use that breakfast strategy on race day.

Staying at a hotel? Check the menu (and times!) and bring your own food if needed and you can e.g. I like a bowl of porridge before a run, if the hotel does not have porridge option I take instant porridge that can be made with just the kettle in my room.

Can't replicate your pre-long-run breakfast? Then change it so that you can! Nothing new, remember? Here's my strategy, develop and practise yours!

The day before my races I ensure that I am hydrated, I drink a lot of water (3-4 litres), this will mean that I start well hydrated as don't seem to be able to drink much before a race without taking yet another trick to the toilet queue.

The evening before I never have anything spicy and usually I love a good chilli or curry. I will often have a steak or meaty stew. I know that you'll be asking why not pasta? Well for me that would actually cause the problems I 'm trying to stop here although for many runners it is the staple pre-race meal. I also ensure that I have lots of veggies – plenty of vitamins to support the run and my later recovery.

I do also have one glass of red wine, I think that this helps me sleep (although I doubt that it is the case), it certainly stops me from worrying so much about the day to come.

Post-Race Nutrition

Does it matter you say? Well not as much as pre and during but it can really help your recovery if you eat the right things after the event.

Protein will help your muscles to recover more quickly (it's the building blocks of those cells). I plan to have (another!) nice steak after my next marathon and perhaps a few glasses of bubbly. Take it easy with the alcohol post race though as you may already be a little dehydrated and the drink will make it worse plus you may also get drunk more quickly!

Portaloo Avoidance strategies

OK – if all else fails and nerves get the better of you or the gels/drinks that you practised with still make you ill, there is always Imodium (or other products that have the same effect). I have to admit to taking this before most races. I urge you to be careful though, ensure that any drugs you take are safe for you and be aware that taking a product to stop you from 'going' may have a longer term effect than simply the day of the race.

Toilet Gags - Part 2

In Part 1 I talked about practising nutrition for long events such as the marathon. In this part I'm going to talk about some of the nutrition options that you can use on the move.

Gels/Gel Cubes

This products have been engineered to provide a combination of energy either directly via sugars or via energy releasing B vitamins as well as (depending on the product), electrolytes (salts to help electrical impulses to the muscles), vitamins, mineral and even caffeine.

If you are sensitive to caffeine take care to read the labels, in fact read the label carefully anyway before you choose a product to try. Check to see how many of the item you need for the length of your event as well as any allergens.

Gels come as a viscous liquid product or in cubes like the jelly used in trifles. Which you choose can be down to personal preference for texture and taste as well as what your system can handle. Most gels need to be taken with water so you need to take this into account as well.

Carbohydrate drinks

These come ready made or as powders to mix with water. Products such as Lucozade are often handed out at intervals by the race organisers in UK races. If you plan to carry your own product you'll need to find a method that you are comfortable with, perhaps a water reservoir in a small backpack or a bottle belt, make sure you test the exact one you are planning to use in the race on your long runs.

Some carbohydrate drinks may also contain electrolytes – read the label carefully. If you have chosen to use a carbohydrate drink it is best not to use gels as well, both contain the same ingredients so it's one or the other.

Electrolyte drinks

As carbohydrate drinks these can come ready made or as a powder. These may also be part of a carbohydrate product as above. Electrolytes help to send the electrical impulses to your muscle to make them contract. If you are taking a lot of water onboard during your race it may be advisable to include electrolytes in your regime as that extra water may be diluting the salt in your blood stream.

'Real' Food

This will be much harder to carry with you but sometimes can be a good option for longer events (longer than marathon and where you will be using a backpack so you can carry light items). The items often chosen here are bananas and jelly babies. Bananas are a good source of fuel and also can help prevent cramps via their potassium content but they bruise easily and you've got to dispose of the skins. Some races do give them out in the later stages but this is not very common in my experience.

Jelly babies are a substitute for gels but contain only sugars not the extra vitamins/minerals/caffeine that has been engineered into the gels. Spectators regularly provide these to runners in marathons and half marathons I have completed!

Oranges will provide a little sugar and can help your mouth feel less dry if you are suffering that way but are hard to carry and again there is the skin to get rid of. I mention them mostly as they've been offered by spectators on a few races I've attended.

The most unusual thing that has been offered to me on race was a a cup of tea. The gesture although kind was not particularly helpful on a warm day at mile 7 of the Great North Run but you've got to love the hospitality of the spectators!

In part 3 I'll talk about pre and post race nutrition and what to do if you are worried that the worst will happen