Submitted by Kelly Devine Rickert, MS, RD, CSSD, LDN, Registered Dietitian/Health Coach, Franciscan WELLCARE
I often get asked the question, “What do I eat before I run or what do I eat the night before a race?” Well look no further! The following are some general tips on what to eat the night before a race and the morning of. Keep these tips in mind for this weekend’s “Anyone Can Do a 5K” run at Omni Health and Fitness Schererville, September 21 at 8 a.m.
Hydration
- Drink plenty of water the day before and night of the race
- Skip the sodas the night before
- Drink at least 2 cups of water or Gatorade the morning of
- Drink a half cup of water at each aid station and 1-2 cups after the race
- If hot or humid, increase the water intake during the race
- A 1-2% dehydration before a race leads to a 10% decline in performance (and less calories burned!)
- Limit yourself to one caffeinated drink the morning of the race
The night before
- You do not need to eat any more than usual the night before a 5K
- Keep your diet low in fat (easy on butter, fattening meats, sauces, dressings)
- Have at least 1 form of carbohydrates (a baked potato, rice, pasta, bread) with some lean protein and a vegetable
Race Morning
- Drink 2 cups of water race morning
- Eat a light breakfast (nothing new!)
- Small banana, granola bar, half bagel with jelly, toast with peanut butter
- Keep it low in fiber and fat
- Remember to leave in time to allow for parking and lines in at the bathroom before the race
Post Race
- First of all, congratulations, enjoy yourself!
- Typically the best post workout snack is a carbohydrate and protein
- A light yogurt, a protein shake, whole grain sandwich
- Best if in liquid form and taken within a 45 minute window of exercise
Good luck!