If you each too much fat or protein right before the race, digestion will still be taking place when you start to run. More: 10 Foods to Fuel a 5K. What you choose to eat will primarily be dictated by what your stomach tolerates. Everyone is different. Don't try new foods before a race.
Practice eating race-day foods before a training run to be certain those choices will work for you. Perfect your nutrition to boost your performance. Sign up for a 5k race or other running race near you. More Nutrition And Breakfast Articles. But there are a few things you definitely do NOT want to eat the night before a 5k, such as:. The morning of your race, you will likely eat hours before the start time. Choose a breakfast that is mostly carbs with a little bit of protein.
Oatmeal is one of my favorite pre-5k breakfasts. Oatmeal is a carb-rich food that provides long-lasting energy. Just 1 cup of oats contains approximately 32 grams of carbs. Pair oatmeal with fruit, like 1 medium-sized banana, which has 27 grams of carbs. Top it with any kind of milk and nuts butter—both have a mixture of protein and fat to help keep you full throughout a workout and repair muscles.
Hot oatmeal is a great pre-workout breakfast in the winter, while overnight oats are fantastic for warmer weather. Choose carbs with less fiber but still some protein. Try to avoid anything that has too much fiber, since that takes a while to digest.
Here are some quick pre-workout options:. Fruit is mostly carbs, which means it quickly delivers much needed sugar to the bloodstream. Basically, any piece of fruit will help give you energy before a workout, and many athletes opt for bananas, berries or apples. Eating just dates will give you enough energy for a workout lasting less than 60 minutes. Keep your coffee habits the same. If you're wondering whether your morning cup of joe will help or hurt your run , Watson reiterates her advice to do whatever has worked for you in the past while you've been training.
Plan your post-5K meal, too. Besides figuring out what to eat before a 5K, Watson says to consider what you'll eat when you're done, too. A nice mental picture to make those miles fly by faster I tend to have a skim milk iced latte after a 5K. Otherwise, a mix of eggs with toast or a smoothie can work, too. With these tips in place, you're bound to go into your 5K energized and ready to kill it.
Now that your mind is cleared up about what to eat, you can focus on other pressing matters: like what exactly should be on your race day playlist. Check out Watson's oatmeal bars recipe for yummy breakfast to enjoy whether you're about to run a race or not. And after you crush your 5K, check out these tips on how to train for a 10K. Your official excuse to add "OOD" ahem, out of doors to your cal. Become an Insider. What you eat before a training session depends on the goals of the session.
Fasted training may actually be beneficial for your endurance performance. For harder 5k training sessions, grabbing a quick snack before you head out the door will allow you to train hard. More than anything, eating a small, carbohydrate-rich snack 30 to 60 minutes prior to your run will give your brain a boost before heading out the door. Glucose a form of carbohydrate is virtually the only energy source the brain uses except during prolonged starvation.
Having those carbs prior to the run can make the effort feel a lot easier because the brain has energy after the overnight fast. As far as what to eat before your run, that will depend on what works for you.
However, for some runners, those foods may not sit well.
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