Evening Edge

How are Atlanta runners preparing for race day? We talked to them to find out.

RUNNERS DIET A nutritionist writes about preparing for the Peachtree Road Race The basics: Should you carbo load? Should you eat on race day? What athletes say: Experienced runners share their nutrition secrets Blog: What do you eat before a big road race? Recipes for racers: Food to get you from start to finish PEACHTREE CENTRAL Doctor's advice: Stay off Peachtree, major roads, while prepping for race The new Peachtree Road Race course: A new route this year ends at the Civic Center Peachtree Road Race coverage, features and polls from the AJC Have a question of general interest? E-mail Chris Rosenbloom Fit to Eat columns Get out of rut: Try new fruits and vegetables  Three questions: Organic produce, iron and iodine, and tryptophan  Setting the record straight on some food myths         More Fit to Eat • Chris Rosenbloom, Ph.D., R.D., is a member of the nutrition faculty in the College of Health and Human Sciences at Georgia State University Related: • Carolyn O'Neil: Think of add-ons as accessories  Good links: • Evening Edge • AJC Food & Drink • AJC Health Channel • Diet and Nutrition headlines, resources • Atlanta Restaurant reviews and search • Low fat/ heart healthy recipes • Search recipes

"Nutrition is an important part of preparing for a road race," says Lee Fidler, who has been coaching runners of all levels in Atlanta since the early 1980s. "I try to get a balance of fruits, vegetables, dairy products and some high-quality protein, but I also use sports drinks and energy bars to boost my calorie and fluid intake. I see too many runners try a low-carb approach, but that can spell disaster for a runner."

I met with Fidler's running group recently to watch it train, and talk to the runner about their dietary strategies for training and race day. Here's what Lyn Almon, Darlene Palmer, J. Scott Matthews, Mitchie Pitts, Pui Panich, Adam Prater and Laura Hunter shared with me in three key areas, followed by my reaction to their advice:

TRAINING MEALS

What the athletes said: All the runners agree that eating carbohydrates with some protein is crucial for training. Pasta and pizza were top choices, with potatoes, brown rice, whole grains, fish and chicken all making an appearance at their training tables. Some rely on energy bars and energy drinks, but most stick to real foods for training.

My grade: A. It's great to hear runners talk about eating carbohydrates for training when so many athletes eschew carbs in favor of protein. Carbohydrates fuel runners. Protein, while important, is not a good substitute for carbs. If I could tweak one thing, it would be to include some iron-rich foods. Go ahead and grab a chicken drumstick instead of a chicken breast to boost iron intake. Iron helps carry oxygen to muscles, so it is critical for runners.

PRE-PEACHTREE FUEL

What the athletes said: Fluid was at the top of the list. Water and sports drinks were the beverages of choice for fluids before the race. As for foods, easy-to-digest items such as toast, bagels, low-fiber cereals, hard-cooked eggs and bananas all made their list.

My grade: A+. All these runners know their bodies and what they can (and cannot) tolerate before the race. Fluids consumed in the morning help replace losses that occur overnight and shield runners from dehydration and heat illnesses — even if it means a trip to the portable restrooms in and around the Lenox Square parking lot. Their food choices are easy-to-digest carbohydrates to top off their muscles' fuel tanks and keep them from experiencing a growling tummy before the race begins.

POST-RACE FAVORITES

What the athletes said: A hearty breakfast of eggs or pancakes, peanut butter on a bagel, turkey burgers and french fries, low-fat chocolate milk, pizza and calzones were all mentioned as foods to fuel recovery and to celebrate the day.

My grade: A+. Come on — it is July Fourth and they deserve to celebrate. Actually, you can tell these runners are health conscious and don't go overboard and use food to celebrate.