First 12k and race day nutrition. Help!!

[nakedavengeragain]

Fairly new to running and have my first 'race' in a few weeks.

I've lost 3 stone running and on Keto over the past 8 months and I've never really had issues with energy other than a couple of 'not feeling it' days.

If I run 10-12k I start to flag at the end though and my legs get pretty tired. I really really want to finish this race and try it non stop but there are some pretty long inclines that I'm just not used to so am expecting fatigue to hit.

The race has 3 or so stations with sugary drinks, sweeties etc so I was thinking great, they will probably give me a boost to the end. I'm now worrying though that I've been off sugar for such a long time my body is used to fat burning for energy and might go weird if I feed it instant carbs!

Any Keto runners with advice? What do you think? Avoid or go for the sugar on race day?

[JoJoSM2]

Althlete's bodies get more efficient at using fat for energy but carbs always remain the best source.

Before a longer run, it's good to 'carb load' - have more complex carbs to ensure you have good stores in your body, e.g. a nice big bowl of pasta the night before (not too much fat not to overdo it on kcal).

Presumably, if you recently started running, it'll take you an hour and a bit to complete the race. If you eat adequate amounts of carbs, you shouldn't have a problem.

[EspressoX10]

I agree with PP.

I'd personally stay off sugar if you haven't had it in a long time, the last thing you want is sudden bowel problems during the race!

[m0therofdragons]

Weetabix with warm milk and banana is my go-to.

I'm mostly low carb but need the slow release for longer runs. I know friends swear by jelly babies for half marathons but I've not done that yet... got until March to prep.

[madaboutrunning]

One of the golden rules of running is never try anything new on race day - that applies to what you eat, drink, wear and do! For 12K you shouldn't really need to take on anything during the race - your body has enough reserves to get you through. Just have a good meal the night before and your usual breakfast. Make sure that you start off running nice and easy - it should feel too easy - so that you are preserving some energy for the later miles. Enjoy!

[AuntieStella]

Agree, don't do anything new on a race day.

But if you are going to do longer events frequently, you are going to need to look at this and experiment with changes. That sensation of 'not feeling it', flagging, feeling unresponsive are absolutely classic signs of glycogen depletion. Once it kicks in, you can't really stop it. But you can avoid it by eating carbs.

Think about a higher carb meal the night before, a breakfast with carbs on race day (an hour or more before the start) and something like Clif bloks (but sweeties are fine) from about 45mins/5miles, then every couple of miles onwards. You might also want to try an electrolyte drink the night before and with breakfast (and in your water if you carry your own)

Some bloks/electrolyte drinks can give people dreadful runs - definitely find out if you're one of them in training not at an event!