Race to Wellness: Master Pre and Post-Race Nutrition with H-E-B’s Expert Dietitian Tips
Embarking on a wellness journey, especially as you prepare for an event like the Austin Marathon, combines the thrill of physical training with the importance of holistic nutrition. In this blog, we delve into the crucial aspects of pre and post-race nutrition, offering valuable tips and insights to enhance your experience. With the expert guidance of an H-E-B Dietitian, we’ll explore tailored dietary strategies that can significantly boost your performance and recovery.
Whether you’re gearing up for a race or seeking to improve your overall fitness, understanding pre and post-race fueling is crucial. Let’s dive into our H-E-B Dietitian recommendations and share some of their favorite products to meet these goals.
Before Your Race
H‑E‑B Frozen Multigrain Waffles
For endurance-type activities, carbohydrates serve as the foundation of your diet. They provide the main source of energy for both your body and brain. To prepare your body for longer periods of physical activity, start thinking about carbohydrate loading 1-2 days before your run. Aim for whole grain and starchy vegetables, like waffles or pancakes at breakfast and sweet potato, pasta, or rice at lunch and dinner. Oats, cereals, and fruit pouches make for great snacks and you can even enjoy orange juice during this prep period.
- Carbohydrate Goal for 1-2 Days Before Your Race: Aim for 4.5-5.5 grams of carbohydrates per pound of body weight each day. For instance, a 150-pound individual should target approximately 675-825 grams of carbohydrates daily.
H‑E‑B 10g Protein Instant Oatmeal – Strawberries & Cream
Keep these same carbohydrate sources in mind as you jump into race mode on the big day. One or two hours before your run, you’ll want to fuel yourself with a quick source of carbohydrates, like a bagel with jam and banana slices.
- Carbohydrate Goal 1-2 hours before: 0.5-1.0 grams of carbohydrate per pound of body weight. This looks likes some 75-
100 grams of carbohydrate for someone weighing 150 pounds.
What to Eat After
H‑E‑B Organics Chickpea Elbow Pasta
You’ve just finished your race, congratulations! Now there’s just a small race to fuel your body after all that hard work. In the 24-48 hour period after your race, you’ll want to fuel with the right combination of foods to help replenish glycogen stores, support muscle repair and build, and recover lost electrolytes.
- Carbohydrate Goal 24-48 hours after: three times more carbohydrate than protein per your usual intake.
What About Protein and Fat?
H‑E‑B Organics Whole Wheat Penne Rigate
While focusing on carbohydrates is crucial, it’s important not to overlook the other essential macronutrients: protein and fat. It’s easy to forget about the other two macronutrients when so much of fueling involves balancing your carbohydrate intake. But a solid high-quality protein plan will help prevent muscle breakdown and enable muscle repair. In the case of endurance activities like marathon running, your body will eventually burn protein for energy.
Meal Planning
H‑E‑B Stride Strawberry Kiwi Recovery Drink
For just $45, you can book a 30-minute Meal Planning session with an H-E-B Dietitian, tailored specifically to your dietary needs and goals.
Ideal for both individuals and families, this session offers a gateway to healthful, realistic, and scientifically-backed nutrition plans. Athletes, in particular, will find value as the session dives deep into dietary considerations vital for optimal performance. Your dietitian will tailor a meal plan to suit your taste preferences, cooking style, and cultural nuances, all while accommodating any dietary restrictions. The result? A one-week personalized meal guide, complete with delectable recipes and a handy shopping list, ensuring your meals are as enjoyable as they are nourishing.
In summary, the journey to peak athletic performance is as much about what you eat as it is about how you train. Proper nutrition, specifically tailored to the demands of your physical activities, is key to unlocking your full potential. From carbohydrate loading before a race to replenishing your body with the right balance of nutrients afterward, every meal plays a critical role in your performance and recovery.
Remember, it’s not just about the quantity of the food you consume, but the quality as well. Balancing carbohydrates with high-quality proteins and smart fat choices ensures your body gets the comprehensive support it needs. This is where the expertise of an H-E-B Dietitian becomes invaluable. By booking a personalized meal planning session, you gain access to customized advice and meal solutions that cater to your unique dietary needs and preferences.
Whether you’re a seasoned marathoner or a first-timer at the Austin Marathon, investing in a consultation with an H-E-B Dietitian can be a game-changer. It will not only assist in fine-tuning your diet for optimal endurance and performance but also ensure that your meals are enjoyable, nutritious, and aligned with your specific health and wellness goals as a marathon runner. Fuel your body right, and you’ll be amazed at what you can achieve.
Stacy directed her first 5K/10K while still in high school. She graduated from Tulane University where she helped produce races for a local nonprofit. After moving back to Texas in early 2000, she quickly continued on this path with Jack Murray. They created Jack’s Generic Triathlon in 2003 and Rookie Triathlon in 2004. Many new events followed in the following years. Her eye for design and marketing knowledge keep High Five Events growing and looking towards the future of event productions. Aside from her love of all types of events, Stacy also enjoys learning about natural health and working on genealogy.
Jack is one of the founding partners of Jack & Adam’s Bicycles, High Five Events, and EventDog.com. From 2003 to 2016, Jack & Adam’s Bicycles was known from coast to coast as one of the main fitness hubs in Austin before selling to Bicycle World in 2016. Jack has been head mechanic for Team USA Triathlon since 2003, traveling around the world as support staff for Team USA. He also serves as Chair of the Board for the Austin Sports Commission. Jack is originally from Sinton. He ran the mile in high school and was a state champion in 1994. After high school, he ran track and cross country at Texas A&M Kingsville. Jack is also a partner in a few fine Austin establishments like Gibson Bar, The Wheel Bar, Burro Cheese Kitchen, TenTen, Devil May Care, and Mayfair. When Jack is not working on one of his many businesses, you can find him out and about with his wife and business partner, Stacy Keese. They’re always enjoying everything Austin has to offer, from running on Town Lake Trail to listening to live music at ACL.
Dan leads the operations team in which he is the master of checklists, course maps, site plans, equipment lists, truck schedules, and signage manifests. He has more than 15 years of full-time experience in endurance event production and has been the certified race director for several hundred triathlons, running races, and bike rides. Dan is USA Triathlon Level 2 Certified Race Director, the highest certification level that USA Triathlon offers. He was one of the first race directors in the country to achieve that certification. Prior to founding High Five Events, Dan worked at Trilogy Software. He has civil engineering degrees from Cornell University and Georgia Tech. Dan loves being outdoors. He spends his free time running, cycling, hiking, and building things with his wife and two daughters. Dan’s personal motto is “Attack the day.” That often drives his family crazy, but it sure comes in handy when setting up a racecourse starting at 1:30 in the morning.
Tina started with the company in 2011 while working at Jack & Adam’s Bicycles. Prior to that, she spent three years managing a local wine bar while obtaining her bachelor’s degree at The University of Texas. Tina loves her job because it inspires others to invest in a healthy and active lifestyle. She enjoys the variety of different events owned and produced by High Five Events and finds adapting marketing strategies to each event’s personality to be a fun challenge. When not working with the best team in the business, Tina enjoys listening to audiobooks, training for triathlons, and playing outdoors with her daughter and husband.
John was born in Canton, China, but got to Texas as soon as he could. He’s been in Austin since 1997. John began his career with High Five Events in 2012 as a part-time employee. He became full-time in 2015 and hasn’t looked back. John has a BS in aerospace engineering, but he never “uses” his degree. He entered the triathlon world in 2007 as a way to get back in shape. Getting in shape via triathlon is what eventually led to his position at High Five Events. John spends his spare time wrenching on his own car. Yes, he still swims, bikes, and runs whenever he gets the chance.
William is an Austinite Unicorn too. He broke into the running scene in 2007 as an intern for the Austin Marathon. He began working with High Five Events in 2016. William has his master’s degree in sport management and bachelor’s degree in mass communication. He has more than a decade’s worth of experience with communication, event, and program management, and media, community, and public relations. William’s role allows him to capitalize on his previous experience, utilize both degrees, and tap into his outgoing personality. He is a medium runner (shoutout to 
Before Emily started with High Five Events, she admired it from afar for many years from multiple perspectives. She worked on the sponsor side as an event manager for Clif Bar; participated as an athlete, 2014 Rookie Tri was her first triathlon; and joined the part-time operations crew working the run and bike courses and managing the aid stations for three seasons. Emily became the full-time Athlete Services Manager in the spring of 2017. She thoroughly enjoys interacting with athletes and helping them get ready for race day! And she’s honored to work side-by-side with such a dynamic team of brilliant, hands-on, work-your-butt-off team members. When Emily isn’t working, she watches her husband fence (with swords), endures his relentless telling of puns, or watches him and their 12-year-old build computers. They also LOVE taking their dogs on hikes around the Austin.
Scott and his sweet handlebar moustache have been with High Five Events since September 2017. He was born in Mesquite, Texas, and was all-state track and cross country and Poteet High School. He also graduated from Texas Tech University where he ran on the track and cross country teams for two years. In his free time, Scott plays hockey, rides his motorcycles, listens to podcasts, and hikes with his Chocolate Lab Milo. His favorite professional sports teams are the Dallas Stars and San Fransisco 49ers.
Laura has been the Volunteer Manager at High Five Events since 2018. She was born in Bogota, Colombia, and moved to Austin after graduating from high school. Throughout middle school and high school, Laura was fortunate to learn four languages and experience different cultures. She’s currently finishing her master’s degree in recreation management. If she’s not studying or working she’s likely working out, reading, eating ice cream (Amy’s Ice Cream sweet cream with rainbow sprinkles is her jam), or taking a nap.
