Fuelling Up For A Race 2
The Morning Before The Race
The first thing that you need to remember when fuelling up on the day of the race is that you never want to run on a full stomach because having too much food in your belly will make you slow and lethargic. Thus, you want to eat no less than 3 hours before the race as this will give you adequate time to digest the food and turn it into energy; have you ever tried running on a full Stomach? It’s not a nice feeling. A great thing to eat before a race is something like oatmeal and berries because the oatmeal has lots of carbs. Also, if you are fuelling up for a really long race, then it’s a good idea to add some more carbs and proteins into the mix; something like normal or Greek yogurt works well in this case.
The Morning of Race Day
Wake up early enough to eat a quality meal about 2-3 hours before your race begins. Don’t eat too close to the start of the race or you could end up with disastrous results if your digestive system doesn’t get enough time to process your food before you start exercising. One of my favorite pre-race meals is oatmeal with chia seeds and berries. If you need to power up for one of the longer races you could even add some low-fat Greek yogurt as well. Also remember that you probably don’t want to try eating something new that you haven’t tried before on the day of the race. Eating new foods is dangerous because you don’t know how your body is going to handle it; you don’t want to eat something only to find out that it caused you to experience nausea and diarrhoea during the race. Before any race, only eat foods that you are used to eating, and make sure you know exactly how your body is going to react to them; you don’t want any surprises on the day of the race!
Fuelling Up Throughout The Race
Eating and fuelling up during a race is not something that you need to worry about if you are running anything under or up to a 10K race, but you should always hydrate while running. For hydration during a race, both water and sports drinks are good.
However, if you are running any further than 10K, then you are definitely going to need to fuel up during the race. You can get many different kinds of gels, gummies, and sports drinks that contain the required nutrients, proteins, and carbs to finish your race. One thing to remember is to never try anything new during the race, which means you need to figure out how much fuel you need during the race before you actually run it.