It is important to eat a proper meal before running. […]
Publish date 14.10.2022
You can read it in 6 minut 164 views
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!
“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.
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.
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.
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.
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.
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.
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.
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 would be the best option for breakfast before going to a running competition? A meal that will consist of:
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.
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!
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