The Around the Bay Road Race is North America’s oldest road race, dating back to 1894—making it even older than the Boston Marathon. Covering 30 km, it’s a perfect opportunity for runners preparing for a full marathon to test their pacing and fueling strategies.
Fueling right can make or break your race. Here’s how to master your nutrition and fuel your best run with tips from XACT Nutrition.
🍝 Pre-Race Carb-Loading Tips for Around the Bay
Carbohydrate loading before race day is essential for replenishing glycogen stores and maintaining endurance.
What to Eat:
- Pasta, rice, potatoes, and bread for easy-to-digest carbs
- Avoid high-fiber foods and excessive fats to prevent digestive discomfort
- Stick with familiar foods, especially when traveling for a race
Pro Tip: Eat early in the evening and avoid alcohol or caffeine to promote restful sleep.
☕️ Ideal Race-Day Breakfast for Endurance Athletes
On race day, fuel with a balanced mix of slow-burning and fast-acting carbs to stay energized without feeling heavy.
Best Pre-Race Breakfast Ideas:
- Bagels with jam
- Oatmeal with sliced bananas and maple syrup
- Energy bars for a quick pre-race boost
Pro Tip: Aim to eat 2-3 hours before the race to allow for proper digestion. If you’re a coffee lover, a small cup can enhance performance by reducing perceived effort.
🍎 Fueling During the Race: Timing and Carb Strategy
To maintain energy during the 30 km, aim to consume 25g of carbs every 45 minutes. XACT ENERGY fruit bars are a perfect choice, delivering 25g of simple carbs in an easy-to-digest format.
Optimal Race Fueling Plan:
| Time Elapsed | XACT ENERGY Bars or Gels |
|---|---|
| 45 mins | 1 |
| 1 hr 30 mins | 2 |
| 2 hrs 15 mins | 3 |
| 3 hrs | 4 |
| 3 hrs 45 mins | 5 |
| 4 hrs 30 mins | 6 |
Pro Tip: Fuel consistently to avoid glycogen depletion, also known as “the bonk zone.”
💪 Post-Race Recovery: Protein and Hydration Essentials
After crossing the finish line, focus on replenishing glycogen and repairing muscles with a mix of protein and carbs.
Best Recovery Options:
- XACT PROTEIN wafers with 15g of protein and 18g of carbs
- A banana for a natural carb source
- Electrolytes to replace lost fluids
Pro Tip: Rehydrate immediately to support muscle recovery and prevent cramping.
🎉 Why XACT ENERGY Bars Are Ideal for Endurance Races
XACT ENERGY fruit bars are designed with endurance athletes in mind.
- 25g of Simple Carbs: Perfect for maintaining blood sugar levels during long-distance efforts
- Easy to Digest: Won’t cause stomach distress, even while running
- Tried and Tested: Trusted by elite athletes and race ambassadors
🏅 Ready to Conquer Around the Bay?
Fuel your race the right way with XACT ENERGY fruit bars and XACT PROTEIN wafers. Available online and at select retailers across Canada.