Ultrarunning
Wings for Life World Run: Nutrition Guide
Competing in the Wings for Life World Run on May 9, 2021? Here's how to plan your nutrition and hydration to ensure you perform at your best on race day.
Proper nutrition and hydration are essential to achieving your highest level of athletic performance.
Implementing a targeted nutrition strategy will give you the best chance of achieving your full potential at the Wings for Life World Run (sign up to the Australian flagship run in Perth here).
The following guidelines are designed to help athletes create a nutrition and hydration plan for before, during, and after the race. Run fast and run far as you run for those who can’t.
Basic daily nutritional requirements
The best way to give your body all the energy and nutrients it needs to function optimally is to eat a well-balanced and varied diet. This should include the following:
Carbohydrates
Carbohydrates should make up 45-60% of your total daily caloric intake
© Klara Avsenik / Unsplash
Carbohydrates provide the primary source of energy and should make up 45-60 percent of your total daily caloric intake. Foods such as rice, cereal, breads, and pasta are good sources of carbohydrates.
Fats
Fats are another important source of fuel and are necessary to absorb vitamins. Fat should make up 20-35 percent of your total daily caloric intake. Dairy products, oils, nuts, and avocados are good sources of fats.
Proteins
One large egg equates to around 6g of protein
© Unsplash / Erol Ahmed
Proteins aid in muscle synthesis and repair. Adults should eat approximately 0.6-0.8 grams of protein per kilogram of body weight daily. Seafood, meats, eggs, nuts, dairy, soy products and legumes are good sources of protein.
Vitamins and minerals
Red meat is rich in protein, iron, vitamin B12 and zinc
© Marcus Bean
Vitamins and minerals are micronutrients that are needed in many processes throughout the body. They are found in different amounts in a wide variety of foods and beverages.
Training for the Wings for Life World Run
Ultrarunner Tom Evans training on frosty trails
© Adidas TERREX
The recommended diet for an athlete in daily training is similar to the recommended diet for any healthy individual. Adjust your caloric intake based on the intensity, duration, and frequency of your training.
Athletes should practise their race-day nutrition program during training before the event. This will help you tailor your plan to your individual needs.
Race-day nutrition
Wings for Life World Run: UK start in Cambridge in 2017
© Andreas Langreiter/Red Bull Content Pool
A targeted nutrition strategy can help your performance in the Wings for Life World Run. Consider the following recommendations when preparing your race-day nutrition strategy:
Before the race
The amount and type of food athletes should consume prior to the event is highly individualised and depends on a number of factors including how far you aim to run before the Catcher Car passes you.
Example meals / Times to eat before race
Snack - 1 hour before race
Participants prepare to race at the Wings for Life World Run in Turkey
© Mahmut Cinci for Wings for Life World Run
- Sports drink
- Energy drink
- Energy bar
- Banana
Last meal - 3-4 hours before race
- Toast with eggs, yogurt, and a glass of juice
- A turkey sandwich, granola bar, and a piece of fruit
- Pasta with sauce and salad
- Rice bowl with steamed vegetables and protein
The day before - <24 hours before race
Salmon, rice and vegetables is a possible pre-race meal option
© Ella Olsson / Unsplash
Increase your carbohydrate intake the day before the event by choosing meals high in complex carbohydrates; including wholegrain pasta, brown rice and potatoes.
During the race
Test your race nutrition strategy to find out what works for you
© Red Bull Content Pool
Sports drinks, energy drinks, and small snacks can provide extra energy to help fuel your muscles during the race.
Sports drinks contain optimal amounts of carbohydrates and electrolytes to help with hydration. Drinking or eating small quantities at regular intervals (15-30 minutes) will make digestion easier.
Aim to eat and drink small quantities at regular intervals during the race
© Ann Ziegler for Wings for Life World Run
Refreshment stations providing water, Red Bull, isotonics, fruit, and crackers will be provided at marked stations along the race course.
Recovery
Athletes who evade the Catcher Car for over 90 minutes should consume a meal high in carbohydrates and protein to aid recovery following the race. A good option might be a wholegrain bagel with peanut butter, plus fruit with yogurt.
Hydration
You can monitor your hydration by checking the colour of your urine
© Wayne Reiche / Red Bull Content Pool
Staying hydrated by consuming an appropriate amount of water and electrolytes helps maintain proper body temperature, blood volume, and muscle function. The most practical way to monitor your hydration status is to asses the colour of your urine.
No Colour; transparent
Overhydrated:cut back on your fluid intake
Pale transparent yellow
Well-hydrated and healthy
Dark yellow
Normal: drink some water soon
Amber or honey
Dehydrated: drink water now
Syrup or brown ale
Severe dehydration: drink water now and seek medical advice if colour persists.
Race-day hydration
Staying hydrated throughout the Wings for Life World Run is essential for optimum performance. Consider the following recommendations when preparing your race-day hydration strategy:
Before the race:
To ensure a well-balanced and healthy hydration status at the start line, athletes should begin hydrating at least four hours before the race. Drink 350-600ml of water or sports drink depending on your initial level of hydration.
During the race
Weather conditions will hugely effect your hydration levels
© Sebastian Marko for Wings for Life World Run
The amount and rate you should drink during the race depends on how much you sweat. Sweating rates vary widely between individuals and depend on environmental conditions such as temperature during the race. Drinking 180-350ml of water or sports drink every 15-30 minutes can help maintain optimal hydration.
Recovery
Beverages with electrolytes or a salty snack with water can help athletes quickly and effectively rehydrate if needed. Athletes experiencing nausea, vomiting, or diarrhea should seek immediate medical attention.
Over-hydration
Although staying hydrated is important, be careful not to over-hydrate. Consuming too much water can result in dangerously low sodium levels; a condition known as hyponatremia. This can occur if an athlete drinks too much water prior to, during or after an endurance event.
Caffeine and energy drinks
Most energy drinks contain approximately 80mg of caffeine per 250ml serving
© Jan Henrik Pärnik for Wings for Life World Run
Caffeine is a mild stimulant that can improve athletic performance. Sources include energy drinks, coffee, tea, and soft drinks.
Most energy drinks contain approximately 80mg of caffeine per 250ml / 8.4 floz serving, while a single espresso or cup of coffee contains around 65 to 95mg of caffeine, respectively.
Be mindful that energy drinks are not designed to replace traditional methods of hydration. While caffeine sensitivity may vary per person, 400mg per day from all sources is considered safe for healthy adults in the general population, except pregnant women.
Single doses of caffeine up to 200mg from all sources are safe for the general healthy adult population, even when consumed less than two hours prior to intense physical exercise under normal environmental conditions.
In general, avoid excessive caffeine consumption, as this may result in adverse effects.
Athletes with spinal cord injury
If you are an athlete with a spinal cord injury (SCI) you may need to make adjustments to the recommendations above, which should be in alignment with your physician’s advice.
Environmental conditions
Compensation strategies for environmental variables
1. Heat and humidity
Male winner Dariusz Nozynski battling the heat during the 2019 US race
© Marv Watson for Wings for Life World Run
Exercising in hot and humid conditions increases the chances of heat-related illness, including muscle cramping, heat exhaustion, and heat stroke. Athletes with low physical fitness, acute illness or dehydration are particularly vulnerable.
If you are racing in hot or humid conditions take extra care to monitor your hydration level and increase fluid intake before, during, and after the race to compensate for increases in sweating.
2. Cold
In 2019, participants in Switzerland had to compete with the snow
© Phil Gale for Wings for Life World Run
Dehydration can still occur during exercise in cold temperatures, even if you do not feel like you are sweating as much. Athletes should follow the regular hydration and nutrition guidelines.
3. High altitude
Appetite suppression can occur at high altitudes, even though energy requirements may be increased, particularly above 2,500 meters (8,200 feet). Athletes should maintain their usual diet when moving to areas of high altitude, and increase complex carbohydrate intake leading up to the race.
Always consult your physician before starting any exercise or nutritional program to determine if it is right for your needs. This general information is not intended to replace the advice of a health care professional or to diagnose or treat any medical condition.
Best of luck in your training. See you at the start line!
Information provided by:
For more than 100 years, the Mount Sinai Rehabilitation Center has repeatedly distinguished itself through excellent service to people in need. Our commitment to excellence has resulted in the Mount Sinai Rehabilitation Center becoming a top rehabilitation facility holding CARF-accreditation for many of our programmes.
Contributors include:
Dr Joseph Herrera, DO
Dr Gerardo Miranda-Comas, MD
Dr Dayna McCarthy, DO
Dr Lisanne Cruz, MD
Dr Eliana Cardozo, DO, FAAPMR
Dr Fairen Walker, MD
Dr David Putrino, PT, PhD
Dr Adam Fry, PhD
Ms Taylor Patterson, BA
Originally published by Red Bull UK
