Knowing what to eat before a race or a hard workout can be tricky and while research can help simplify the question, it can also be confusing. In a world where information is in abundance, we try to keep things uncomplicated:
- Simplicity is always best
- There is more than one way to fuel correctly as a runner
- Follow the recommendations but tailor it to suit your individual preferences
For the vast majority of runners, a carbohydrate-rich breakfast is the way to fuel for your races. These guiding principles, of course, must be adjusted for those following a low-carb diet (e.g. Keto-diet) or those who suffer from certain food allergies such as gluten- and/or lactose intolerances.
To avoid any gastrointestinal distress during your run, it is best to avoid food that contain a high amount of fiber and fat (even carbohydrate-rich sources). We discussed the different types of Carbohydrates in a previous article (Click here in case you missed it). It was clear that carbohydrates are the body’s preferred source of energy and the consumption of sufficient amounts of carbohydrates in the days leading up to a race will maximise glycogen stores. Topping up your glycogen stores a few hours before your race or workout can help avoid “hitting the wall”, especially in races longer that 60-90minutes.
Here are some examples of Pre-Race Meals to try. You can also refer to Race Day Nutrition Plans to understand fuelling during your race, as recommended by some of the trusted brands in SA.
Examples of Pre-Race Breakfasts:
3- 4 Hours Before your race:
Oats / Oatmeal with banana and honey
Why: Oats is high in complex carbs, banana provides potassium, and honey gives a quick sugar (glucose) boost.
White bread with Syrup or Jam
Why: White bread is low in fiber, syrup or jam for quick release energy.
Pap and sugar + almond milk
Why: Pap is another form of complex carbs, sugar adds a glucose boost, almond milk is easy on the stomach.
Bagel with Jam
Why: Bagels are carb-dense, jam adds a sugar boost for quick energy.
Cereal low in Fiber such as Corn Flakes
Some breakfast cereals consist of high-carbohydrate, high-sugar, low-fiber nutritional value. Make sure to read the label before opting for a store-bought cereal and avoid high fiber cereals and cereals with excess artificial colours and flavourings.
A small amount of protein or fats can be added to your pre-race meal, such as peanut butter, yogurt or scrambled eggs, but keep this in moderation to avoid any unnecessary stomach issues.
Hydration
Your ideal breakfast doesn’t just include solid foods: Staying hydrated is also important. The same principals apply to Pre-Race hydration: Try to avoid high-fiber drinks such as fruit juices containing pulp and remember that overhydration can cause “sloshing”, so trial and error is really important. Sports drinks can be used for added carbohydrate-intake. You can also increase your electrolyte intake by sipping on an electrolyte-drink prior to your race. Read this article for an in-depth look at caffeine and running.
More Race-meal Tips:
You can top up your energy-intake by having a smaller, easily digestible snack 1-2hours before your race. Taking an energy-gel 15minutes before the start is also a great option if you need more fuel for your race.
Don’t try anything new on race day! Practice your fuelling to see what works for you.
Food high in fat, such as sausages, bacon, etc. are slow to digest and may cause stomach cramps when eaten too close to your workout or race.
Food high in fiber, such as bran cereal, beans, – albeit healthy foods, may cause gut-issues when taken before a workout or race.
Protein-rich food is known to provide slow energy release, making it an ideal option for day-to-day consumption, but less optimal for pre-race fuelling.
The main purpose of finding the correct fuelling strategy is to avoid low glycogen levels during your race. We want to see you reach the finish line in the best way possible, and that starts with a rock-solid fuelling strategy that has been tried and tested by YOU.