What should you eat before a track meet

All this planning might sound a little overwhelming. But knowing you have your dinner plan dialed in not only gives you a physiological and gastrointestinal advantage, it also helps you head into race day feeling prepared and confident.

Fat takes longer to move through your system than carbs and protein, so that creamy alfredo sauce is still going to be coating your insides the next morning, Moretti says. Same with fatty meats like prime rib or anything deep-fried, coated in cheese, or slathered in butter. You should probably also avoid Brussels sprouts, cauliflower, kale, and cabbage.

Sulfurous compounds called glucosinolates give cruciferous veggies their bitter taste and also potentially fight cancer—but also trigger gassiness and bloating. So while they should be part of your overall healthy diet, you might want to save them for post-race. The same basic principle applies to fiber. The feeling of fullness and slowed-down digestion that makes it so healthy for your gut in the first place can cause GI distress when combined with race-day nerves and repeated pavement pounding.

Pre-race is actually the one time both dietitians recommend that their athletes choose white, refined grains over whole ones. And proceed with caution when it comes to raw veggies: While some people enjoy and can tolerate a small salad the night before a race, Moretti says, others find any roughage irritating.

Moretti tops hers with tomato sauce or pesto and pairs it with chicken, a side salad, and sometimes a piece of bread. Depending on how you tolerate dairy products, it may be best to avoid them before a run.

Your glycogen stores can become depleted within one to two hours of running 9. Glycogen is the stored form of glucose, or blood sugar, that your body relies on when it needs more energy. Do this by drinking 17—34 ounces —1, ml of water per hour 2. But be careful not to over-hydrate. For runs lasting longer than 90 minutes, make sure to refuel with carbohydrate drinks, gels, bars or other convenient options to delay fatigue.

For instance, you may find that white rice instead of a baked potato for your pre-run meal sits better on your stomach. Training runs are the best time to experiment with different foods to see what works best for you Training runs offer the perfect opportunity to experiment with different foods and see how your body reacts to them. Fuel up on high-carb, moderate-protein meals 3—4 hours before a long-distance training run or event.

For runs lasting longer than 90 minutes, make sure to fuel up with sports drinks or other snacks during the race. Keep fat and fiber intake low in the pre-run meal and snack to ensure adequate time for digestion and absorption. It also differs among…. User name field is required Password field is required. Forgot password?

Don't have an account? Sign up! News Video. Welcome back! Set font size. Total Shares. What to eat before a race Have a low-fat, high-carbohydrate and low-fibre meal about three hours before the race to prevent any indigestion, fatigue or stomach discomfort whilst running.

For hydration, drink to ml of fluid about three hours before the race. Avoid dairy products milk, cheese, yoghurt on race day if you have a history of gastrointestinal problems. Some marathon runners skip morning coffee as it is diuretic. What to eat during a race Energy bars, energy gels and bananas are excellent for replenishing carbohydrate during a race.

To prevent dehydration during a race: Take another to ml of fluid 15 minutes before the race begins. Nutrition The Runkeeper Guide to Your Pre-Race Breakfast Your pre-race meal preferences will depend on individual factors, like your taste buds and the time you like to wake up before a race.

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