Your Ultimate Guide to Aid Station Foods

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I get so excited each time I hear an support station developing, however then every thing occurs so quick and I can’t suppose straight after I arrive. Usually I don’t know what’s greatest to seize at support stations. Are you able to assist me break down the dietary content material in order that I could make the best selections?

Generally I’ve this recurring nightmare earlier than a race, the place I’ll spend hours calculating and checking out working diet into my pack and drop baggage. I’m all prepared, have checked all of the packing containers, however when it comes time to the race, one thing occurs and I’m unable to eat or drink something I’ve packed.

Usually it’s due to a abdomen problem. Generally it’s that I simply don’t need something I’ve packed, and generally – and that is uncommon, I do know – it’s as a result of I’ve misplaced all my enamel, essentially the most terrifying of all of them! On this nightmare, the worst-case state of affairs is feeling unprepared with out my diet and having to rely solely on issues I haven’t deliberate for, or practiced with: I’ve to rely fully on support station meals.

Possibly you’ve had this dream, too. Or perhaps this has truly occurred to you in actual life. However I’m additionally prepared to guess that this can be a fairly distinctive dream, conjured up by a nerdy dietitian with pre-race anxiousness points. Regardless, when you’ve ever discovered your self on this place throughout a race, don’t concern. All just isn’t misplaced. Assist station meals can save the day!

Setting the Stage

Earlier than we dive into the diet of support station meals, let’s first speak about primary diet pointers, of what we ought to be aiming to eat every hour throughout a race.

Ideally, we need to eat the next each hour:

250-400 energy
45-65 grams of carbohydrates
300-600 mg of sodium per hour. (Word: This quantity could fluctuate from athlete to athlete, relying on private sweat charge, hydration standing, and ambient temperature.)

Most of the sports activities diet merchandise obtainable available on the market – gels, chews, and drinks – are formulated particularly to those pointers, making certain we get the diet we want in a handy (and generally costly) tiny package deal. However for some athletes, there would possibly come some extent through the race the place these sports activities diet merchandise simply don’t minimize it anymore, as a consequence of nausea, palate fatigue, or upset abdomen.

You’ll discover that the majority support stations supply very comparable meals and drinks, so I might first suggest spending time throughout coaching to apply with just a few of your favourite fuels, to attenuate potential intestine points come race day. For me, I do know that regardless of how nauseous I really feel or how upset my abdomen is likely to be, Coke and potato chips at all times sound good, so throughout longer coaching runs I make certain to deliver these gadgets alongside, along with the gels and drinks I plan on utilizing through the race. Ensure you apply with meals you propose on utilizing on race day – even when they’re simply backups!

OK. Now that we all know what our normal targets are, and have grow to be attuned to what our stomachs like and dislike throughout coaching, inevitably we’ll arrive at an support station with caloric wants and curiosity. In any case, when you’re taking within the minimal of 200 energy per hour from gels and/or powders, an support station would possibly supply a pleasant little bump in energy to keep up power over the size of a race.

Your Assist Station Cheat Sheet:

So what do you seize? The best way to know what your physique wants at any given time? Listed below are 12 of the commonest belongings you’ll see at support stations (in North America), plus estimates for what diet you’ll be receiving with on-the-go serving sizes.

Potato Chips

Serving Dimension: One handful
Stats: ~130 kcal, 15g carbs, 260 mg sodium
Tasting Notes: Chips are an incredible choice with some carbs, and normally a pleasant change of tempo to the palate after hours of consuming candy gels. The sodium in a single handful of chips is corresponding to about one SaltStick cap!

Gummy Bears

Serving Dimension: One handful
Stats: 130 kcal, 31g carbs, 0 mg sodium
Tasting Notes: Sweet, like gummy bears, is a fast and simple sugar supply. And really moveable. They don’t soften, however will grow to be a lot more durable to chew in colder temperatures, so be cautious of this in case you are racing someplace chilly. Twice as many carbs as a handful of chips.

Pizza Rolls

Serving Dimension: 3 rolls/items.
Stats: ~100 kcal, 13g carbs, 190 mg sodium
Tasting Notes: Ah, you’ve struck gold. That is everybody’s favourite support station treasure! These are simple to eat and normally hit the spot. The sodium content material right here makes this a superb choice when you’re feeling depleted.

Watermelon

Serving Dimension: 1 cupful
Stats: 60 kcal, 16g carbs, 0 mg sodium
Tasting Notes: Nothing hits the spot fairly like watermelon throughout a scorching race. It’s a nice supply of potassium, which is a crucial electrolyte for hydration and muscle operate. It additionally acts as a substitute and simple method to hydrate since watermelon has a excessive water content material. Some support stations will supply salted watermelon, too.

Pickles

Serving Dimension: 1 spear
Stats: 5 kcal, 0g carbs, 280mg sodium
Tasting Notes: Only a few energy, however extra sodium than a salt tablet. Flip to pickles if you want an additional dose of sodium and may not have entry to salt drugs.

M&Ms

Serving Dimension: 1 small handful
Stats: 140 kcal, 17g carbs, 15mg sodium
Tasting Notes: This is usually a good choice when you’re craving one thing candy. They comprise energy and carbs however not a lot sodium, so pair these with a better sodium meals or drink choice.

Electrolyte Drink:

Serving Dimension: 1 flask
Stats: 80 kcal, 21g carbs, ~350mg sodium
Tasting Notes: An all-around nice choice, particularly in case you are at some extent within the race the place consuming meals doesn’t really feel attainable. Keep in mind: drinkable energy are nonetheless energy! If attainable, discover out which model the race is serving beforehand so you may apply throughout coaching.

Coke

Serving Stats: 1 flask
Stats: ~200 kcal, 52g carbs, 0mg sodium
Tasting Notes: Coke (or what I personally prefer to seek advice from as my secret jetfuel) accommodates an excellent quantity of extremely digestible energy and carbs. Most tender drinks, like ginger ale or sprite, have comparable stats. However Coke additionally accommodates caffeine (34 mg per 12oz. can), which could be beneficial for performance. Whereas most races serve flat tender drinks, remember if it’s carbonated – this will likely trigger abdomen points in some people.

Salted Potatoes

Serving Dimension: 2-3 small potatoes
Stats: ~100kcal, 25g carbs, 500-1000mg sodium
Tasting Notes: I’m at all times very completely happy when an support station serves salted potatoes. They’re simple to chew, simple to digest, and is usually a good palate cleanser from candy meals. The sodium content material right here varies based mostly on how a lot salt the help station chef makes use of. Dip in additional salt (normally obtainable at support stations) for some bonus sodium!

Bananas

Serving Dimension: 1 banana
Stats: ~100 kcal, 27g carbs, 0mg sodium
Tasting Notes: Like watermelon, bananas are a superb supply of potassium, which can assist scale back muscle cramping. Nevertheless, bananas do comprise fiber (3g per banana), so remember in case your abdomen has points with fibrous meals throughout a race.

Oreos

Serving Dimension: 3 cookies
Stats: 160 kcal, 25g carbs, 135mg sodium
Tasting Notes: Energy, carbs and sodium, all packaged up properly into one scrumptious, moveable cookie that doesn’t soften – what extra may you need? Simply watch out on scorching days, or are battling dry mouth, as these is likely to be onerous to chew and swallow.

Heat Broth

Serving Dimension: 1 cup
Stats: ~40 kcal, 0g carbs, ~750mg sodium
Tasting Notes: There’s nothing just like the full-body comforting feeling of heat broth throughout an in a single day race. A cup of broth is the same as about three salt drugs, which makes it a brilliant supply of sodium! Nevertheless, as a result of it’s a low-calorie choice, you’ll want to eat one thing extra substantial along with this.

The intention right here is to make clear-headed selections throughout a race that can enable you to thrive. So the subsequent time you end up waking up from that pre-race nightmare – or, extra realistically, you end up at an support station – you gained’t need to sweat it any longer. As a substitute, you’ll be capable of smile to your self, seize a handful of chips, some gummy bears, or a pickle spear, and hold transferring with confidence, figuring out that you just’ve set your self up for achievement for miles to come back.

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