 Posted by ben on 4/16/2007 I've got a pre-race food question. I'm not sure what, how much, or when to eat before a race. With races usually occurring the first thing in the morning - what is the best food to eat? What ingredients should I be looking for - which digest easy or provide the most prolonged energy? Also, when should it be eaten - how long before the race? Thanks! | |
| Forum: Nutrition Tags: | |
|
|
Best pre-race food? |
|
|
Brianna says:
I've got a great book that addresses an entire chapter to the nutritional aspects of running and racing. I have gone by these principles for my past three 10ks and I can tell a bit of a difference in my energy. Here's what they recommend:
The night before:
Higher carb meal: 300 g carbs in meal and snack, moderate in fiber, easy on fat, plenty of fluid. ex: pasta dishes, rice dishes, lean protein, cooked veggies.
The day of, about 2 hours prior:
cereals, breads, crackers, fruit, juices, jelly
Example of pre-event meals:
390 calories and 75 g carbs (this is my pre-event meal of choice for 10k)
2 slices of toast of 1 small bagel
1 large banana
1 tbsp jelly
1 tbsp peanut butter
water
or :
750 calories and 150 g carbs (suitable for longer distances)
2 slices of bread or 1 small bagel
1 cup yogurt with fruit
1 large banana
2 tbsp peanut butter
2 tbsp jelly
4 oz 100% fruit juice
My rule of thumb, nothing is consumed any later than one hour prior to the race. Hope this helps you. Good luck and have fun!
and don't forget to eat after the run, too :)
Post new comment