Pre-Race Nutrition

One of the most asked questions on race forums is about pre-race nutrition.

The most important thing to remember is what works for someone else might not necessarily work for you and you have to test your pre-race nutrition with your long runs.

We usually have a carb rich dinner the night before like spaghetti and mince or Alfredo.

On normals runs our breakfast of a slice of bread with Bovril and an egg works just fine but for better performance, we have the following mix.

1 Cup of Almond Milk

1 Tbs Almont or Peanut butter

1 Tbs Honey

1 Tps Hemp Powder

1 Tps Chia Seeds

3 Scoops of Whey protein

Optional 1/2 cup yogurt or banana

1 Espresso shot (Do not use this if you have a sensitive stomach like mine as coffee is a diuretic)

We found that like with a solid breakfast it is best to have it at least an hour before your run; some nutritionist will advise that you have your breakfast three hours before your race again it is best to test what works best for you.

Avoid doing the following

Eating loads of carbs the night before – this might lead to digestive problems on race day.

Drinking too much fluid- remember those rows of porta potties next to you race course, well neither do I 😉

Too much fiber – fiber is not a runners friend on running day or the day before any other day it is essential to your diet but try to avoid too much just before your race.

Skipping breakfast – you might get away with skipping breakfast on shorter runs but as soon as you get to the longer runs your body needs to fuel up and you might end up hitting the wall during your run.

Try something new – this rules counts from food, gels, drinks and running attire.  On race day you want to use all your favorite well-tested attire and food.

For more info on carb loading

http://www.livestrong.com/article/557116-running-101-what-to-eat-before-a-race/

https://www.trainingpeaks.com/blog/a-complete-guide-to-proper-marathon-nutrition/

 

What is your most favorite pre-race breakfast or drink?

 

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