how many calories should i take before a long distance race?

Question

hi,i am a long distance runner........but everytime i run a long distance race,i get dizzy at the middle of the race,i guessed it may be a problem with calories ........or maybe the kinds of food i take.........considering that i am a vegetarian.........or maybe the glucose level of my blood........i can't really tell.....so any one knows?

Answer 1

Before you start a long-distance race, you should consider vitamins and minerals over number of calories. I think the biggest problem is that you aren't eating a good breakfast, which is more important than the dinner before. There are several things you can eat, but you mostly want to get in as much protein and carbohydrates without dairy.

What I recommend is a small bowl of oatmeal (not Instant), mixed with raisins and honey. Not only does it taste good, but you'll get most of the nutrition you need in just that part. In addition to that, I would cook an egg sunny-side-up and have toast with jam. It's a filling breakfast, and it has all the nutrients you need.

When you are out at the race, avoid all dairy, sweets, and carbonated beverages! I'm sure you've heard that, but it's important. If you really have a sweet tooth, gummy bears are excellent to eat (even during a race). Otherwise, stick with Nutrigrain and granola bars. Good luck!

Answer 2

hi, I'm a long distance runner too, I run the 3000 for Track and I'm in XC. I'm not sure about how many calories you should have but since your a vegeterian try taking a lot of good vitamins a day and before a race I usually have a bagel with cream cheese or peanut butter because it's carbohydrates. If you have just bread without anything on it, it dissolves into sugar. Have the food about an hour 1/2 before the race or maybe 2 hours if you don't think it will digest.

Answer 3

It can be common to feel lightheaded or dizzy when we suddenly stop a physical activity like running. Feeling this way *after* exercising is not dangerous. It's just your body's way of telling you that you are probably dehydrated or lacking in sugars. Drinking sports drinks should be sufficient for alleviating the dizziness, and many of the suggestions given by others should also help.

However, it concerns me greatly that you wrote that you feel dizzy *during* exercise. This is not common, and it may indicate a serious heart condition. You may need to stop exercising and get evaluated by a doctor. Although you are pretty young to have a heart condition, it is better to get it checked out just in case.

Finally, the fact that you're a vegetarian has absolutely nothing to do with feeling dizzy, either during or after exercise. If you're a vegetarian, there is the possibility that you are not getting a sufficient amount of proteins, but that by itself does not cause dizziness.

Answer 4

I think that it would have to do with how much food you take in. I usually get dizzy when I don't eat before I run, and sometimes it has to do with low blood sugar. Sometimes before I go, I eat a banana or two, and that helps quite a lot. But most of all, it is the amount of water you take in. When you are using that much energy, you need to drink water. I went on a hike last summer, and it was backpacking- hardcore up hill and down hill. I drank water at least every 5 minutes, and it was A LOT of water. Try this, I bet you will get some results.

Answer 5

Eat whenever you're hungry. If you are in good shape, which almost all long distance runners are, your body regulates itself very well in terms of hunger and eating. So just do what your body tells you to and make sure you're getting enough protien. Either ditch the veggie thing or eat a lot of peanut butter.

Answer 6

Well good things to eat before a race are:
Muffins
Blueberries
Pretzels
Peanut Butter
Anything whole wheat or multi grain
Drink lots of water
Gummy bears (believe it or not)
Oreos
Also there is something called cliff shots that you can buy at the store they are little blocks but make sure that you consume them with a lot of water.

Answer 7

drink milk eat pasta and drink allooooooooooottt of water during the race

Answer 8

You need protein. Drink soya milk, it has protein and cals to get you through the race.