Not a typical race; running through water.

How about this meal before your race?

Those who are experienced runners and are familiar with the preparation for a race usually know what suits best nutritionally. They have learned from others and from their own experience over the years. It is necessary to wake up in time for any type of competition. Each runner is different, but the minimum awake time before a race is 2-3 hours. If the race starts at 9 am it’s good to wake up at 6 or so, eat a light meal and relax until the run begins. The principle is to wake up and eat no later than three hours before any demanding physical activity.

Suggestion for a meal that could work well as the last meal before a race (2-3 hours before start):

  • 1-2 slices of bread (wheat/low fiber) ≈ 80-160 kcal (calories)
  • 1-2 tbsp. jam or honey ≈ 30-60 kcal
  • 200-250 ml apple juice (even diluted) ≈ 100-130 kcal
  • 1 pc. medium banana ≈ 110 kcal

Energy ≈ 320-460 kcal; carbohydrates ≈ 70-100 g (90% of energy), protein ≈ 5-8 g (6%) and fat ≈ 1-2 g (3%)

If you try this meal before your next race it would be interesting to hear how it worked for you.

Also, if you have already picked your pre-race meal, would you mind sharing it here or on Nutrition for runners Facebook page? 😉

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