So, what should we be looking for when it comes to pre-race foods?
Considering that many athletes struggle to understand the difference between sport nutrition vs a healthy, balanced diet, there is often a lot of confusion as to how to fuel before a race and to avoid GI distress as well as postpone fatigue and prevent cramping, bonking or dehydration.
-Banana, raisins, nut butter (convenient, easy to digest, familiar foods)
-1/3-1/2 cup granola (carb-dense, not a lot of volume)
-Fruit Buddies (ex. fruit puree) + rice flake cereal (low residue)
Nervous belly, GI distress consistently during racing (or pre-race) Key points: liquid options or bland food. Experimentation is key as everyone will be different and perhaps you may find yourself more nervous at a local race vs a destination race. Dairy may upset your stomach and others may handle it fine.
-Kefir yogurt based drink (avoid meal replacement drinks which are often high in fat and may contain sugar alcohols)
-Pita bread or wasa crackers with a few nuts (instead of high fiber or dense bagels or bread).
-4-8 ounce 100% fruit juice + 1 slice french bread with cream cheese.
-Couscous (unconventional, high in carbs, a little protein and fiber)
Run/walkers, conversational pace (moderate/low intensity)
Key points: More time out on the course, a little more protein/fat to slow down digestion and to maintain satisfaction before and during race.
-1/2-1 bagel + nut butter + honey
-Oatmeal + nuts + raisins
-Sport bar + orange (or piece of fruit)
OTHER KEY POINTS:
Your pre race meal should be easy to find, easy to prepare, easy to consume and most of all, tolerable based on your racing intensity and distance.
Pre-race running nutrition tips
(any additional questions or concerns - send me an email. Trimarnicoaching@gmail.com)