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Pre-event meal
The type of food that you eat several days before a race can affect performance, but does not make up for poor nutrition weeks or months before. Athletes tend to figure out
a nutrition plan that works best for them, so it depends on personal preference. Some can eat an energy bar 30 minutes before a race, others may not be able to take in anything 2 hours before a race. The
general recommendations are:
- Eat a balanced, high carbohydrate meal the day before an event.
- Avoid too much protein or fat the day of an event since they can take a while to digest.
- Easily digestible foods are best.
- Drink enough fluids to maintain adequate hydration (about 10-15 oz 10-15 minutes prior to running).
- Replenish fluids during an athletic event (drink about 4-6 oz of sports drink during every 20 minutes). A race may have beverage stations, but it is not necessary to
replenish fluids during a 5k unless in certain conditions (i.e. hot and humid weather).
All of these recommendations also pertain to pre-workout habits.
Good nutrition does not necessarily mean cutting out one type of food. Some indulgences in moderation are allowed. So, maybe a little chocolate treat every now and then can be something to look
forward to after certain difficult workouts.
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