Best Pre-Race Meal Tips for Runners Before Any Race With that said, it’s important to always focus on eating foods that are easy to digest and won’t cause any GI issues on race day. On top of this, your ability to burn fat will be maximized by a small amount of fat, and you will feel as though you have had an adequate amount of food. Therefore, the meal should consist primarily of carbohydrates.īut, a small amount of protein will help balance blood sugar and reduce muscle breakdown. Your pre-race meal is more important than any other meal.Īfter an overnight fast, the goal of this meal is to replenish your liver’s glycogen stores and maintain a stable blood sugar level. ✅Download a quick reference guide of ideas for What to Eat Before a Run! What Should I Focus on for My Pre-Race Meal? Even more so, your nutrition and fueling during the entire length of a training cycle will affect your GI system on race day.Įating the best types of carbs for you will definitely help you achieve your race day goals and, most importantly, enjoy your race! What you eat the day before and the day of a run directly impacts how your stomach will behave during your workout. Chances are that repeated episodes of side cramps, the runner’s trots (aka runner’s diarrhea), and the like are an indicator that something is amiss with your gut or your diet. I’ve always been a healthy eater, so I was never overdoing it on sweets or refined carbs, but as I’ve researched more about nutrition, I have realized that not all carbs, not even all complex carbohydrates, are created equally in how they affect our bodies and our running.įew things are more unpleasant than GI distress during a race or even a normal training run. When I was in college, I took this as a license to eat lots of carb-heavy foods: frozen yogurt, bagels, whole wheat pasta, pizza, and so on. Running burns a lot of calories in a short amount of time. Let’s be honest: many of us, including myself, love running in part because it allows us to eat a lot, including carbohydrates. We’ll share everything you need to know about pre-race meals and the things that you should focus on. Today in combination with Laura – a Coach with a focus on running, nutrition, and exercise science, who shares it all on her site. The right fuel can prevent the dreaded heavy legs or moments of getting too friendly with the neighbor’s bushes! Whether it’s before, during, or after a run there are a lot of factors to consider and IT’S IMPORTANT!Īnd we just can’t deny the fact that the most important meal you’ll have when it comes to performing well in a race, is your pre-race meal. One of the biggest questions runners have when increasing is what to eat before a race.
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