Nutrition before a 10k run?
I have a 10k run this weekend, and I want to do everything I possibly can to have a good performance. What am i best to eat for the next couple of days? This is what i have planned to eat:
Today:
Breakfast – 2x weetabix with honey and s/s milk, toast
Lunch – Noodles, banana
Tea – Baked potato, tuna, salad
Tomorrow:
Breakfast – 2x weetabix with honey and s/s milk, scrambled egg on toast
Lunch – Chicken and avocado salad, banana
Tea – pasta with home made vegetable sauce
I also have isotonic drinks from the running shop to keep me going on the day. And i’ll be snacking on nuts or small chocolate bars.
Am i eating enough food and the right foods?
Most people have enough free energy in their bodies to run 10k easily though having a bit extra floating around can be help full Bearing this in mind then you don’t need to consider a special diet before the run.
What I can say is what not to eat – don’t eat anything that will upset your stomach. Drink a bit of extra water that couple of days before so that your pee is clear on saturday night. You can have a beer or 2 on the saturday night but be sensible (you get more benefit from being in a good mood that having a meal or a night out gives then the effects of 1 or 2 drinks – but don’t get hung over or that’s all gone). Go to bed early saturday as well so you arn’t tired in the morning.
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Turning up early is a good tip as well so that you can get there and sit and relax rather than hurrying to get there and panicking that you will miss the race. Better to chill in the early morning sun and watch the people arrive.
Now as for your diet, that looks OK so long as you are getting all the energy you need. I’ll assume that you have some red meat in your diet too – that gives you a very good source of iron – iron in the blood helps carry the oxygen to the muscles making you run better. Personally I would avoid the cat food on the potato but that’s a personal choice.
Oh, I forgot to add. Breakfast on race day can be anything, though I like to have a bowl of porrige (2 sachets of the quick cook stuff if you want to know how much), and a drink. Take a bottle of water on the way to the run but don’t drink too much. Stopping for a pee on a 10k seriously affects your time, and running needing to go slows you a lot, and about an hour before I top up on jelly babies – a handfull just for an energy boost
you need to look at the amount of calories that you burn and try to eat more calories than you burn that way you dont burn yourself out
References :
nuts are a great snack but i would steer clear of the chocolate bars. i would go for apples instead. they are high in natural sugar and dont have that sticky gummy feel which can make u feel like u need to drink more, leading to over hydration. which can cause nausea, vomiting, headache, disorientation.
References :
dont eat
chocolate bars
eat carbhohydrates on the day about 1 hour before the race and drink water.dont eat food 30 mins before the race.
References :
Most people have enough free energy in their bodies to run 10k easily though having a bit extra floating around can be help full Bearing this in mind then you don’t need to consider a special diet before the run.
What I can say is what not to eat – don’t eat anything that will upset your stomach. Drink a bit of extra water that couple of days before so that your pee is clear on saturday night. You can have a beer or 2 on the saturday night but be sensible (you get more benefit from being in a good mood that having a meal or a night out gives then the effects of 1 or 2 drinks – but don’t get hung over or that’s all gone). Go to bed early saturday as well so you arn’t tired in the morning.
Turning up early is a good tip as well so that you can get there and sit and relax rather than hurrying to get there and panicking that you will miss the race. Better to chill in the early morning sun and watch the people arrive.
Now as for your diet, that looks OK so long as you are getting all the energy you need. I’ll assume that you have some red meat in your diet too – that gives you a very good source of iron – iron in the blood helps carry the oxygen to the muscles making you run better. Personally I would avoid the cat food on the potato but that’s a personal choice.
Oh, I forgot to add. Breakfast on race day can be anything, though I like to have a bowl of porrige (2 sachets of the quick cook stuff if you want to know how much), and a drink. Take a bottle of water on the way to the run but don’t drink too much. Stopping for a pee on a 10k seriously affects your time, and running needing to go slows you a lot, and about an hour before I top up on jelly babies – a handfull just for an energy boost
References :