Pre-race meal or snack?

Question

I am running my first race (5k) tomorrow in over 10 years. The race is at 10am and I am probably going to be waking up at 8:30am. What should I eat before the race? I always usually have a Metrx w/ flaxseed oil for breakfast everyday, but I am hearing too much protein slows you down for a race. I am wondering what are some more appropriate options?

Thank you all. I finished the race in 21:18. My goal was 20, but it was hell breaking away from the crowd in the beginning. I didn't even move for the first 30 seconds. There was also a nasty hill in the middle, took my hr up to 190.

I ate a sea bass with 3 servings of pasta last night. This morning I had half a serving of pasta, one serving of hyrdolyzed whey protein, and 16 ounces of gatorade. I had half a packet of those powerbar gels 15 minutes before the race. Not sure if it was last night's pasta or this mornings carbo rush, but I felt strong throughout the race.

Answer 1

For a 5k race, its not critical to carbo load the night before. In the morning, i would have a sports drink (gatorade, etc.) and either a bagel or banana. If you have been training with gels, i always find a gel (powergel, clifshot, etc.) with caffeine gives you a nice boost before the race.

Answer 2

If you're having a nice little jog, eat what you want.

If adrenaline figures into your plans at all, skip the food.

You can't use the energy from the food anyway; it takes a few hours to become available unless it's simple sugar (fruit not cane sugar). If you're needing some speed in the race, a gut full of food won't help. It takes blood to digest food, and when you're running the blood is pulled away for running and the food just sits in there. An orange early would be good, but your meal the night before is more important since it will be processed by morning and ready to go.

The pasta mantra doesn't apply here; eat it if you want, but you're only running for what, 20 minutes? Carbo loading is for much longer runs than that. My advice would be to get up earlier and eat an orange or an apple so you don't feel hungry, then walk around a lot and get loose. I have trouble stretching, so I always needed a lot of time to walk around and get going in the morning.

Last advice: run the first mile slowly. It won't work, but you have to try to run 20 sec slower than you goal to keep the adrenaline down. You will be rewarded with a fast last mile, which is more satisfying.

Eat all you want after the race!

Answer 3

Go with what you know on race day. I've tried new strategies, foods, and clothing on race day...only to find that sometimes the best way is the one that I'm used to. After learning by mistakes, I started experimenting with my morning training runs almost like a "dress rehearsal". If it works on a morning training run, then I go with it on race day. It Metrx w/ flaxseed oil works for you - eat it tomorrow. Try to eat at least an hour and a half before your race, as the pre-race jitters may curb your appetite. Drink some water...have a banana...but don't try anything too radical on race day. Best of luck! There are some tips below that may help you out, too. Have fun.

- Mike

Answer 4

Eat a banana, maybe a bagel, at make sure you are hydrated. You should probably eat about 2 hours before the race to avoid a cramp.

Answer 5

I suggest eating lots of pasta tonight. Tommorow morning eat some plain cereal (no milk). For energy. Also oranges give plenty of energy. I would also eat a banana or two because they eliminate craps in your side (side stitches) Good Luck.

Answer 6

numerous stable concepts different than for the ignorant remark relating to the nice and snug pocket. I as quickly as made the errors of eating too plenty too close to to a race and that i've got been given to work out it lower back authentic after the end. I felt fortunate that i did no longer puke on a similar time as i replaced into using, whether it replaced into close.

Answer 7

Lotta water and a piece of bread. No milk. Go do your business 30 minutes before the run starts. Have fun.

Answer 8

pasta the night before. i usually have a bagel in the morning and throughout the morning. no creamcheese or butter tho. jsut plain or with peanut butter is good. drink plenty of fluids the night before and in the morning. id say dont eat/drink a lot 1-1.5 hours before you run. good luck :]

Answer 9

I always liked oatmeal about an hour before the race, and maybe half a banana. make sure you drink plenty of water, too.

Answer 10

just drink some gatorade,but not too much. i remember i had a race a few weeks ago & i ate too much before & got sick right in the middle of it. be careful what you eat or drink.