Blog o bieganiu sBIEGACZA - porady, ćwiczenia, diety dla biegaczy
  • Polski
  • English
Facebook runnerssphere Szukaj
> What to eat before a running race – 3 days, 1 day, a few hours

What to eat before a running race – 3 days, 1 day, a few hours

Publish date 14.10.2022

You can read it in 6 minut

What to eat before a running race – 3 days, 1 day, a few hours

Are you a runner and recreational running alone is not enough for you? If so, you probably want to try running competitions. These are often organized and anyone can sign up for many of them. 

Well, yes, if you are training you can also take advantage of this and enter a running competition. You certainly want to be in the best possible shape during this period. You want to avoid injury – that’s first and foremost. But do you know what else is important? The right meal. 

Yes, you should be mindful of what you eat before a running race. This article will tell you what to eat before a running race. Let’s get started!

3 days before start – what to eat before a running race? 

“What? I already have to be careful about what I eat then?”

That’s probably what you thought when you saw this headline, but yes you must already be mindful of the run ahead. 

Carbohydrates

This is the time when you should be thinking about increasing your carbohydrate intake

“Carbohydrates? What for?”

It’s all to replenish the glycogen stored in your muscles. You need a lot of it before a competition. That’s why it’s a good idea to choose products that contain carbohydrates that will get you through even a tough run. And if you’re in good shape you certainly won’t be left behind. Remember that the longer you run, the more glycogen you need. 

How much carbohydrate should you eat? Around 7-10 grams per kilogram of body weight. Don’t be surprised if you gain a little weight during this time. However, you don’t need to worry as you will quickly get back to your ideal weight during a run, which is sure to cost you some effort. 

Sugars 

If we are talking about carbohydrates then it is worth mentioning sugars too. However, don’t think to yourself that I’m talking about sweets here. Oh no no. I’m talking about good sources of sugar such as rice, oatmeal, or pasta. Don’t overload your stomach with sweets before a run. 

Fiber 

If you don’t want to have a stomach revolution and constipation before a run then eat it as you always do. This will make your run more enjoyable. 

Protein

You don’t need to restrict protein. Why? Because it regenerates your muscles, which you need to have ready for the big effort that awaits you on the run course. Therefore, prepare meals that contain protein in them. 

What ot eat before running race - balanced breakfast

What not to eat?

When you have to be prepared well for the competition then, you can’t eat everything. The 3 days before a running competition is already the time when you need to take care of yourself if you want to compete.

Therefore, remember to avoid new foods that can affect your stomach and your mood badly. Set aside new products for later. Nobody ever knows how the body will react to a new food or product. Some will be fine, while others may have a stomach ache. Therefore, stick to familiar recipes and products. 

It is also a good idea to limit sweets and not overeat. All because overeating can cause constipation or other stomach problems. Then instead of spending time on the route, you will spend it….in the bathroom.

Also, don’t eat high-fat foods and give up fast food. Then your body will stay in good shape and you will be ready to stand at the start line and reach your goal.

1 day before a running race – what to eat

Here is where you need to watch what you eat all the more. There is only one day left! What to eat before running a race?

Choose foods that have carbohydrates. This is all for your muscles to recover and for glycogen to be produced. In terms of products, you can choose pasta and rice for your meals. It is also worth adding cooked chicken. This will provide a source of protein for your body – which you also need. 

Running competitions are just around the corner. Therefore, remember to eat your last meal 3 hours before bedtime the evening before your run. This will ensure that your body and stomach are fully prepared for another grueling day. 

Eat a substantial dinner in the evening. One that you don’t feel very hungry even in the morning. 

What not to eat?

The day before a running competition? Limit foods that are high in fiber. 

“But fiber is very important in the diet”.

Yes, this is true. However, you should limit it. Therefore, avoid a lot of vegetables. I know you certainly think they are healthy and very important in the diet, but not before the running race itself. Also, avoid whole-grain cereal products. 

What more? Avoid hard-to-digest meals. All because they take a long time to digest and cause stomach pains. Such pains certainly won’t help you run. Who knows, you may even have to give up running competitions. 

Continue to stick to the rule that you don’t test new foods that can irritate your stomach. Eat a tried and tested meal that you’ve prepared before.

Eliminate sweeteners – they too can cause digestive problems. Diarrhea before a competition will weaken you for good by causing dehydration, among other things. 

Avoid large amounts of caffeine. Why? All so that you can easily fall asleep the night before the start. This will make you more rested. Too much caffeine in your system can leave you unable to sleep. The result – you will be extremely tired the next morning during a running competition. You certainly won’t enjoy the run. 

What to eat before a competition? 

What would be the best option for breakfast before going to a running competition? A meal that will consist of:

  • honey, 
  • white bread, 
  • jam, 
  • breakfast cereal or rice cereal. 
Break with honey - what to eat before running race

You can also eat nutritious cereal with milk. Then you will have the strength to complete the miles of running. 

The meal should contain sugars and carbohydrates. I probably don’t need to remind you about carbohydrates – how important they are. When it comes to sugars, they give you energy. With this, you are sure to reach your running goal – which is the finish line. 

However, remember not to eat a lot.

“Why not? After all, I’ll be hungry”.

This is also why you ate a larger meal the day before, before going to bed. In the morning, eat less so as not to strain your stomach and digestive system. 

And what if you’re not hungry? Don’t run on an empty stomach. It’s not a good idea. You may drop in strength during your run or even faint. That’s why you need to eat breakfast, even if you don’t feel like it. 

Rules before a running competition – remember these! 

  • Drink 1 liter of water or more – replenish your fluids before you start running. You are bound to get sweaty which will make you lose water, so you should already drink enough water before the start. However, do not drink too much so that you are not constantly running to the toilet. Avoid fizzy drinks and sparkling water. These can irritate your stomach. 
  • Don’t drink alcohol – this is a simple rule and I’m sure everyone knows it, but it’s better to be reminded of it. There will be time for fun and alcohol after the competition when you won’t have to worry so much about your stomach. What’s more, alcohol reduces performance, impairs sleep quality, and causes dehydration. 
  • Give up meat – if you eat meat in the morning your body will use energy to digest it. This will affect your run and performance. 

Now you know what to eat before a running race. Remember to follow certain rules if you want to achieve a good result and compete. If you are competing in a race soon I wish you the best of luck. Believe in yourself, don’t give up, and eat well. You can do it! 

They may appeal to you:

07 02.2024
Recovery supplements for runners – what will help you after a workout?

Recovery supplements for runners – what will help you after a workout?

Running is one of the most popular forms of physical […]

15 12.2023
Best fruits and vegetables for runners – what should you include in your diet?

Best fruits and vegetables for runners – what should you include in your diet?

Running is one of the most popular forms of physical […]

09 11.2023
What diet for stronger joints – what should you eat?

What diet for stronger joints – what should you eat?

Have you heard about how running can damage your joints? […]

27 09.2023
Light meals – not only before running. Find out 10 interesting suggestions

Light meals – not only before running. Find out 10 interesting suggestions

It is important to eat a proper meal before running. […]

10 07.2023
Keto diet and running – is running on a diet without carbohydrates possible?

Keto diet and running – is running on a diet without carbohydrates possible?

I bet you’ve already heard a bit about the keto […]

04 07.2023
Anabolic window – what is it, what to eat up to 2 hours after running, and why?

Anabolic window – what is it, what to eat up to 2 hours after running, and why?

You’ve probably already heard a lot about what you should […]

15 06.2023
Vegan diet for athletes – what to eat to have the strength and energy for daily workouts?

Vegan diet for athletes – what to eat to have the strength and energy for daily workouts?

Numbers of people who are into vegan diets are more […]

19 05.2023
Healthy eating habits – what should you change in your daily diet?

Healthy eating habits – what should you change in your daily diet?

You should introduce healthy eating habits into your life not […]

05 05.2023
Nutrition mistakes made by runners – what you should know?

Nutrition mistakes made by runners – what you should know?

Every beginner runner focuses on the basic things to prepare […]

28 11.2022
What to eat after a workout at night to wake up rested and recovered? – 8 meals 

What to eat after a workout at night to wake up rested and recovered? – 8 meals 

Are you not a morning bird and don’t want to […]

28 11.2022
Running but not losing weight – why doesn’t running get results?

Running but not losing weight – why doesn’t running get results?

Running is a sport for which you don’t need extra […]

17 10.2022
How much to run for weight loss – 10 pounds, 20 pounds, and more!

How much to run for weight loss – 10 pounds, 20 pounds, and more!

The reason why someone started running can be very different […]

14 10.2022
Running after eating – how long should you wait before training?

Running after eating – how long should you wait before training?

The title of this article is sure to make those […]

14 10.2022
What to eat before a running race – 3 days, 1 day, a few hours

What to eat before a running race – 3 days, 1 day, a few hours

Are you a runner and recreational running alone is not […]

12 10.2022
What to eat after running – morning and evening

What to eat after running – morning and evening

Some people think that it only matters what you eat […]

10 10.2022
What to eat before running to make training effective?

What to eat before running to make training effective?

Do you think that exercise, training, and running alone are […]

X

Join our newsletter

stay up to date with tips for runners

Sign me up