RACE DAY, EVERYONE TRAINING FOR THE UPCOMING OUC ORLANDO HALF MARATHON IS IN THE MIDDLE OF THEIR RACE TRAINING, AND SOME THINK THAT GETTING READY FOR RACE DAY MEANS CARB LOADING TO FUEL THE RUN, BUT THERE’S ACTUALLY MORE THAT YOU SHOULD CONSIDER. WESH 2 NEWS LINDSEY SJOBLOM LOOKS AT WHAT TO EAT BEFORE, DURING, AND AFTER YOUR RUN TO MAKE SURE YOU’LL BE AT YOUR BEST TRAINING. YOUR FUEL PLAN IS JUST AS IMPORTANT AS TRAINING TO PUT IN THOSE MILES, SO HELPING US OUT IS REGISTERED DIETITIAN CHARISSA GALLOWAY. THANKS FOR JOINING US. FIRST OF ALL, CHARISSA, WHAT ARE SOME COMMON MISTAKES WHEN IT COMES TO FUELING FOR A RACE? WELL, YEAH, EVERYBODY’S OUT THERE RIGHT NOW FOLLOWING THE TRAINING PLAN, GETTING IN THE MILES. BUT I WANT YOU TO TRAIN YOUR NUTRITION THE SAME WAY YOU TRAIN THOSE LONG MILES. SO EVERY TIME YOU GO OUT ON A LONG RUN, YOU SHOULD BE DRINKING THE SAME THING, EATING THE SAME THING, AND HAVING THAT SAME BREAKFAST SO THAT YOU KNOW THAT YOUR STOMACH TOLERATES IT ON RACE DAY, SO THAT THAT’S ONE THING YOU DON’T HAVE TO WORRY ABOUT ON RACE DAY. YOU JUST GET TO ENJOY AND RUN BECAUSE YOU KNOW THAT YOU ALREADY HAVE A FUELING PLAN. AND FOR HALF MARATHON, IT’S IMPORTANT TO REMEMBER THAT’S WHEN WE NEED TO FUEL DURING OUR RUN AS WELL. SO WE’VE GOT THE PRE. WHAT DO YOU RECOMMEND. PRE IS FOCUSED ON CARBOHYDRATES LITTLE BIT OF PROTEIN. TRY TO AVOID FIBER AND HIGH FAT BECAUSE THAT WILL SLOW YOUR DIGESTION. SO I LOVE SOMETHING THAT’S REALLY CARB HEAVY. MAYBE IT’S A BAGEL BUT I LIKE THESE FOR GRAB AND GO BECAUSE I CAN TAKE THEM WITH ME. AND HOW EARLY SHOULD YOU BE TAKING THAT? ABOUT 90 MINUTES, BECAUSE YOU NEED TIME TO DIGEST AND TAKE THAT WITH SOME LIQUIDS AS WELL. OKAY. THIS IS DURING THE RACE. SO MANY DIFFERENT GELS AND THINGS OUT THERE. ANYTHING YOU RECOMMEND? YES, I RECOMMEND WHAT WORKS FOR YOU. SO YOU’RE GOING TO FIND THAT MAYBE YOU TOLERATE GOOS, BUT YOU DON’T TOLERATE BEANS OR SOMETHING LIKE THAT. SO FIND WHAT WORKS FOR YOU IN TRAINING. BRING THAT WITH YOU ON RACE DAY. BUT I LIKE THE ONES DESIGNED FOR SPORTS BECAUSE THEY’RE GOING TO GIVE YOU THE RIGHT AMOUNT OF CARBS. WE’RE LOOKING FOR ABOUT 30 TO 60 FOR PER HOUR, WHICH IS GOING TO BE ABOUT 2 TO 3 OF THESE. THEN THEY HAVE THE ELECTROLYTES IN WHICH YOU NEED, BECAUSE HERE IN FLORIDA WHEN IT’S HOT, WE’RE SWEATING. WE’RE LOSING THOSE ELECTROLYTES. AND THAT BECOMES DANGEROUS IF WE DON’T REPLENISH THEM. AND ABOUT EVERY 30 MINUTES, EVEN IF YOU’RE FEELING GOOD, YOU SHOULD TAKE. YEAH. SO I WOULD LOVE YOU TO HAVE SOME 30 MINUTES BEFORE THE START WITH A LITTLE BIT OF SPORTS DRINK, AND THEN EVERY 30 MINUTES. SO PACK THEM ON YOU BECAUSE THAT’S HOW YOU AVOID HITTING THE WALL, IS GIVING YOUR BODY THE GLUCOSE AND THE SUGAR IT NEEDS. FINALLY WHAT IS RECOVERY DO AND WHAT DO YOU RECOMMEND. SO RECOVERY HELPS PREVENT US FROM GETTING SICK. IT SUPPORTS OUR IMMUNITY AND IT HELPS OUR MUSCLES BUILD BACK UP. SO YOU WANT THAT 4 TO 1 RATIO OF CARBOHYDRATES TO PROTEIN. FUNNY ENOUGH FLORIDA MILK. THAT CHOCOLATE MILK IS PERFECT FOR THAT. AND THEN YOU CAN ALSO ADD ANOTHER SUPPLEMENT RECOVERY SUPPLEMENTS. I KNOW YOU’RE A FAN OF TART CHERRIES, SO YES, THOSE WORK AS WELL FOR REDUCING THAT SORENESS, BUT MAKE SURE YOU’RE GETTING IT WITHIN 90 MINUTES OF FINISHING. EXERCISE. THE FIVE-K ON SUNDAY WITH LAKE EOLA IS PARTNERING WITH SECOND HARVEST FOR THE FIRST TIME EVER. OBVIOUSLY, FOOD IS IMPORTANT TO YOU. WHAT DO YOU THINK ABOUT THAT PARTNERSHIP AND WHAT IT’S DOING FOR OUR COMMUNITY? I’M SO GRATEFUL THAT TRACK AND OC SUPPORTS SECOND HARVEST BECAUSE PEOPLE ARE FOOD INSECURE HERE IN CENTRAL FLORIDA, AND ANYTIME WE CAN RUN AND GIVE BACK TO THE COMMUNITY, THAT’S DEFINITELY A WIN. THANK YOU. CARISSA. THE BIGGEST TAKEAWAY? MAKE SURE YOU START PLANNING THIS AND PRACTICING IT NOW. WE ARE AT TRACK SHACK IN ORLANDO. LINDSAY WESH TWO NEWS. LINDSAY AND CARISSA JUST TALKED ABOUT IT. WHEN YOU SIGN UP TO RUN THE OUC HALF FOR THE FIVE-K, YOU ALSO HAVE THE CHANCE TO MAKE A DONATION TO WESH 2’S. SHARE YOUR CHRISTMAS CAMPAIGN, SHARE YOUR CHRISTMAS BENEFITS, SECOND HARVEST FOOD BANK AND IS THE BENEFICIARY OF THIS YEAR’S LAKE EOLA FIVE-K. FIND LINKS TO SIGN UP FOR THE RACE
Nutrition tips for runners getting ready for the OUC marathon
Updated: 10:35 PM EDT Oct 22, 2025
Registered dietitian Carissa Galloway, who is also announcing for the OUC Orlando Half Marathon, shared valuable insights on the importance of a fueling plan for runners, emphasizing that training your nutrition is as crucial as training for the miles.Galloway said, “You just get to enjoy and run because you know that you already have a fueling plan.”For pre-race nutrition, Galloway recommended focusing on carbohydrates and a little protein while avoiding fiber and high fat, as they slow digestion. She suggested consuming a carb-heavy meal, like a bagel, about 90 minutes before the race, accompanied by liquids.During the race, Galloway advised finding what works for each individual, whether it’s gels or other products, and using those during training.She recommended products designed for sports that provide the right amount of carbs and electrolytes, crucial for replenishing what is lost through sweat.”About every 30 minutes, even if you’re feeling good, you should take,” Galloway said, stressing the importance of packing enough to avoid hitting the wall.Regarding recovery, Galloway explained its role in preventing illness, supporting immunity, and muscle rebuilding.She recommended a four-to-one ratio of carbohydrates to protein, noting that chocolate milk is perfect for this. She also mentioned tart cherries as a supplement to reduce soreness, advising intake within 90 minutes of finishing exercise.Galloway expressed gratitude for the partnership between Track Shack, OUC, and Second Harvest, supporting food security in Central Florida. “Anytime we can run and give back to the community, that’s definitely a win,” Galloway said.
ORLANDO, Fla. —
Registered dietitian Carissa Galloway, who is also announcing for the OUC Orlando Half Marathon, shared valuable insights on the importance of a fueling plan for runners, emphasizing that training your nutrition is as crucial as training for the miles.
Galloway said, “You just get to enjoy and run because you know that you already have a fueling plan.”
For pre-race nutrition, Galloway recommended focusing on carbohydrates and a little protein while avoiding fiber and high fat, as they slow digestion. She suggested consuming a carb-heavy meal, like a bagel, about 90 minutes before the race, accompanied by liquids.
During the race, Galloway advised finding what works for each individual, whether it’s gels or other products, and using those during training.
She recommended products designed for sports that provide the right amount of carbs and electrolytes, crucial for replenishing what is lost through sweat.
“About every 30 minutes, even if you’re feeling good, you should take,” Galloway said, stressing the importance of packing enough to avoid hitting the wall.
Regarding recovery, Galloway explained its role in preventing illness, supporting immunity, and muscle rebuilding.
She recommended a four-to-one ratio of carbohydrates to protein, noting that chocolate milk is perfect for this. She also mentioned tart cherries as a supplement to reduce soreness, advising intake within 90 minutes of finishing exercise.
Galloway expressed gratitude for the partnership between Track Shack, OUC, and Second Harvest, supporting food security in Central Florida. “Anytime we can run and give back to the community, that’s definitely a win,” Galloway said.