Optimal Recovery Nutrition for Relays

Figuring out what to bring to eat on a relay can be quite nervewracking.  It’s so hard to predict what is going to sound good at 2 am when you need to run in an hour that I often find myself packing up just about anything that I can find – from almonds to red vines to iced circus cookies and all flavors in between.  I have learned that using a food plan like this one can be helpful to avoid overpacking and making sure I have enough calories to cover what I’ll need during the race.

But in my quest to learn more about peak performance, I wanted to find out what a proper nutrition plan might look like.  Which mix of recovery drinks or foods would give me maximum benefit, and what kinds of foods should I be eating between legs?

I decided to ask the folks at First Endurance for some help.  First Endurance makes high quality nutrition products for triathletes, cyclists, runners and other endurance athletes, including Ultragen recovery drink.  I have heard that Ultragen tastes really yummy, though I haven’t had the chance to taste it, so I have been curious about their product line for some time.  They also make the EFS liquid shot, which has both carbs and a good dose of electrolytes in it.  I felt confident that I would get good information from these folks.

I wasn’t disappointed.  This is what co-founder of First Endurance, Robert Kunz, had to say about optimal recovery nutrition:

The key is to use glycemic index to fuel and recover properly. High glycemic during and immediately following, and low glycemic the rest of the time. So, EFS drinks or liquid shot while running. When you finish a leg have one serving of Ultragen w/water,..then wait at least 15 minutes. The rest of the time focus on low glycemic foods that help stabilize blood sugar..this means graze on whole grains, fruits, veggies, nuts, healthy fats and healthy proteins.

Obviously, my red vine and chili cheese frito recovery plan hasn’t been optimal.

Even if we don’t have First Endurance products at home (or don’t have time to ship them before race day), the information he provides is sound and can be applied to those things we may already have.  High glycemic foods to fuel us while we are running – a GU shot, shot blocks, red vines (!) – as well as  plenty of liquids with electrolytes, especially when running at altitude.  Right after the run, more electrolytes, liquid and high-glycemic foods to restore glycogen reserves, including some protein.  The Ultragen recovery drink has everything you need for optimal recovery; after drinking, you would want to wait about 30 minutes to eat regular food to give the ingredients the chance to be absorbed.  Another favorite recovery drink – chocolate milk, which has the right mix of carbs, protein and sugars to get you back on track.

Later, you will want to eat foods that are low on the glycemic index – lean meats, veggies, yogurt, whole grain pastas.  Bananas are actually middle of the road on the index – apples and grapes are a bit lower.   Nuts are a great choice for snacking, as are carrots and celery with peanut butter.  In fact, a jar of peanut butter can be a great addition to your food supply.  And don’t forget to keep hydrating – you don’t want to go crazy, but you also don’t want to make the mistake of not taking in enough throughout your rest times.  I made that mistake last year, and it isn’t pretty.

If you have questions about race nutrition, I highly recommend you check out the First Endurance Ning network.  The folks there are quick to answer questions, and there is so much collective information on nutrition and performance that you are sure to learn something new.  In the meantime, I’m going to be tweaking my eating plans for my upcoming relays.