Extreme race food
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Solid foods are usually not a good option, so go for the bananas and sports bars only if you feel really exhausted and hungry. You can get the carbs from energy gels and/or sports drinks. Again, try different amounts on your training runs to see what feels best. If the race is long, aim for the higher end. You should aim to eat 30–90 g of carbs every hour on race day, depending on your bodyweight. Even a small amount will boost your endurance by giving fuel to your body as well as by picking up your nervous system. When you run a marathon or a half-marathon, you should also eat carbs during the race. At least half of the drinks you have should include salts (e.g. If you get even a little dehydrated, it’s harder to get your fluid balance back. Start the drinking right from the beginning of the race. If your race takes more than one hour, you’ll need to drink during it. This usually means you should drink at every aid station.
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The right amount of fluid is very personal and it also depends on the weather but it’s good to aim for drinking 1–2 dl every 15–20 minutes. Drink water and/or sports drinks, as you like. Even if it’s hot, don’t try to drink too much as it will only mean more trips to the toilet. On the last hours before the race, remember to drink but don’t overdo it. Eat similarly before your hard runs and before the race. When you have found your favorite combo, stick with it. Try different foods before your training runs. If the day is hot, add a little salt to your meal. Remember to drink if you feel thirsty or even a little bit more than usual.
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Typical pre-race meal foods include white bread and honey, eggs, oatmeal or low-fiber cereals, bananas, yogurt, and juice.
#Extreme race food free#
You should avoid extra dietary fiber so feel free to choose white bread instead of dark and to drink juice instead of eating fruits. A small amount of fat will optimize your fat burning capacity and make you feel like you’ve had enough food.Ĭhoose easy-to-digest foods that you’re familiar with. However, a small amount of protein will be good to stabilize the blood sugar and to minimize the muscle breakdown. This is why the meal should consist mostly of carbs. The purpose of this meal is to fill up your liver glycogen after an overnight fast and to keep up your blood sugar level. No meal is more important than the pre-race meal. Having it right will ensure you are ready to do your best but having the wrong foods or eating the meal at the wrong time may ruin your race. On race day it’s good to eat the last meal three to four hours before the start. Don’t go overboard and throw together a last-minute carbohydrate bonanza because you don’t want extra waste in your digestive system when you start the run. Eat as you would normally on the last day before the event. It’s wise to do the loading a few days before the race. You can get the extra carbs from normal food or from carb-loading products. However, note that the right amount depends much on how active you are.
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When you use up your glycogen stores, you will ‘hit the wall’ and your performance will decrease. So, if you weigh 70 kilos (154 pounds) you should eat 560–840 grams of carbohydrates per day during carbo-loading. The recommendation is to eat 8–12 g carbs/kg/day (3.5–5.5 g per pound of body weight per day). It means that you’ll eat more carbs than normal for one or two days.
#Extreme race food full#
To ensure that your glycogen stores are as full as possible when you start the event, you can try carbo-loading. So, when you use up your glycogen stores, you will ”hit the wall” and your performance will decrease. These glycogen stores are the body’s most easily accessible form of energy.ĭuring long endurance events, the body does use fat as an energy source but it’s not as efficient as using carbs. Load carbs for the marathonĬarbohydrates are stored in the liver and the muscles. But remember: the longer the race is, the bigger the role of nutrition will be.Ī proper plan on what to eat on race day can give a big boost to your performance. Nutrition is important whether you’re running 5K, 10K, or a full marathon. Eating the right foods before a running event and fueling right during your race is one of the key elements in ensuring that all the hard training you’ve done will pay off.