subject: Running - Pointers On How to Eat in the Moments Before Your Race [print this page] Running - Pointers On How to Eat in the Moments Before Your Race
To run a race well, you need consume an adequate amount of calories for your pre race meal. But how much should you eat? It depends on the race distance. Use the following guidelines to help determine the amount of calories you should eat before your next race.
5K races and shorter - No need to eat a whole lot for these types of races, especially if your stomach is not feeling well. Two or three hours before your race, eat a 200 to 300 calorie meal full of foods that are high in carbohydrates. Drink sixteen ounces of water and sports drink. After the race you want to eat another 200 to 300 calorie meal with carbs and protein. Some cereal and milk with a serving of fruit like bananas should do.
10K - A little longer race calls for a more balanced, higher calorie meal. You should move up your calorie intake to 400 calories. The majority of these calories should be from complex carbohydrates. The rest should come from protein and fat. You want to eat this meal three or four hours before your race. After the race, follow up with another 400 calorie meal. These meals could be oatmeal or turkey sandwich with some fruit. Don't forget to drink plenty of fluid.
Half marathon to full marathon - You need to eat about 800 calories, the majority of it being from complex carbohydrates, about three to hours before your race to get your blood sugar high. You'll need it to fuel you through the race. Before the race you can eat some french toast with fruit and yogurt. Get your protein from something light like peanut butter. Avoid the bacon but you can have eggs and ham. After the race, have a large pasta meal with meat sauce and vegetable salad to top it off. This should be 800 calories as well. Instead of water, you should have sports drink.
