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What to eat the day before a race11/9/2023 Carbohydrate intake will likely be in the range of 10-12 grams. If you feel hungry in the 30 to 60 minutes before you run, have a sports gel, a slice of toast with jam or a sports drink. Foods should be primarily easily digestible carbohydrate, with moderate protein and minimal fats. A smoothie made with yogurt and fresh fruit, for example, will fill your glycogen, or energy, stores and is readily digested. I would eat this at least 30 minutes before going to warm up for the race. They’re rich in potassium, full easily digestible carbs, without being heavy on the stomach. A banana is one of the best foods to eat before a run. Pre race dinners before 5k and 10k races aren’t as important, but should certainly still avoid upsetting the gut. 12 Week Half Marathon Training Plan For Beginners. If your 5k race is in the afternoon or evening, eat a healthy, well-balanced breakfast that you’re accustomed to. When your race is later in the day, you have more time to enhanceor possibly derailyour nutrition. Go with something familiarnow isnt the time to try something new. Not every 5K race will necessarily be scheduled for the morning. If you're nervous or find that solid foods don't sit well prior to a competition, opt for liquid nutrition. In general, a good pre marathon or half marathon dinner involves a higher portion of carbohydrates than usual, some protein, less fiber and no oils. At least three to four hours before your event, eat a breakfast high in carbohydrates. Examples of appropriate meals include a turkey sandwich with grapes and a sports drink toast with peanut butter and honey and a glass of milk or a bowl of oatmeal with walnuts, banana, maple syrup and milk. Optimally, your pre-800-meter meal will not contain more than 600 to 1,000 calories. Keep serving sizes moderate - larger meals take longer to digest. If you cant stomach much food, a high carbohydrate light snack (e.g. Breakfast cereal, oatmeal, pancakes, pasta and bagels are examples of carbohydrate-rich, prerace foods. Your pre-10 K meal will be down to your preferences. Seek out foods high in carbohydrates, as these will provide you with energy. On the other hand, if you finish your meal more than four hours before the 800, you could end up feeling hungry and underfueled. Bread/toast, bagel, peanut butter, fruit without skin (banana), pulp-free fruit juice or sports drink for a pre-race breakfast. Eating too close to the event means you may not have fully digested your food and could suffer stomach upset or poor performance because your body is focused on digestion and absorption. Finn Arentz: Im always paranoid about eating too much fibre pre-race, especially before a long distance one, so breakfast is usually just some white bread. Finish any large meal two to four hours before you run.
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