The Crescent City Classic is this Saturday, so we’re talking pre-race meals. The right choice can enhance your performance, helping to maximize your energize and your race time. The wrong choice, though, can leave you feeling bottomed out, even queasy and nauseous.
What to look for in a pre-race meal:
- Energy-boosting carbs
- Moderate amounts of protein to fend off hunger
- Small amounts of fat - too much can cause stomach cramping
- Mot too much fiber - it can cause upset stomach
- Electrolytes like potassium, calcium, & sodium - sodium is main electrolyte lost in sweat
- Hydrate: aim for about two cups of fluid, two hours before start time
The Crescent City Classic is a 10K race, which means that it’s not absolutely critical to eat beforehand, particularly if you’re not accustomed to it. Our bodies have enough carbohydrate stores to sustain us through a race of this distance, without eating the morning of.
However, the right pre-race fueling can enhance performance even more, plus maintain stable blood sugar levels, and fend off hunger pangs.
Whole grain bread with slice of reduced-fat cheese
- Provides blend of energy-boosting carbs, protein, and a bit of fat
- Can also use whole grain bagel or waffle, with cheese or peanut butter, though cheese provides more electrolytes - mostly calcium & sodium
Banana (or any fresh fruit) with a carton of low-fat plain Greek yogurt
- A banana or any fruit provides energy-boosting carbs plus potassium, but zero protein or fat
- Greek yogurt provides protein, a bit of fat, & electrolytes including calcium, sodium and potassium
Kashi TLC Bar (Peanut Peanut Butter & Honey Almond Flax)
- 140 calories – 8 grams protein – 19 grams carbs – 6 grams sugar
- Provides energy-boosting carbs and a bit of protein, plus it's not too high in sugars
Homemade Race-Ready Banana Raisin Muffins (recipe below)
- Made with a blend of whole wheat & white flour, plus bananas, raisins, and protein powder.
- 202 cals - 6 grams fat - 35 grams carbs - 5 grams of sugar - 314 mg sodium - 7 grams protein