What to eat before the race? See tips

To eat or not to eat before the race? The answer will depend on the distance to be traveled and the goals and needs of each individual body.

For example, someone who has just woken up will have an empty stomach. In this case, not eating before running can cause stomach cramps or “hit the wall”which is when your glycogen drops and your legs and shoes feel like they’re two buckets of cement.

Below, we’ve selected the best tips on how to eat better before you go for a run. It is important to remember that a doctor and nutritionist should be consulted before making any significant changes in diet and exercise.

pre-race snacks

If you’re getting ready to run for 60 to 90 minutes, a meal can be substituted for a pre-race snack. If the run is less than an hour, in some cases a snack becomes optional. The purpose of the snack is only controlling hunger and ensuring optimal blood sugar levelshowever, it should be reduced to prevent indigestion, nausea and vomiting.

The pre-race snack basically consists of easily digestible carbohydrates such as fruit or crackers. As for dairy products like yogurt, it will depend on your lactose intolerance or intolerance.

Examples of pre-race snacks include:

• 1 fruit such as 1 medium banana or orange;
• 2 stuffed biscuits “Goiabinha”;
• 3 measures of crackers such as water and salt with 1 teaspoon of honey;
• 1 cup low-fiber cereal with ½ cup skim milk
• ½ cup low-fat cottage cheese with 1 cup mulberry berries
• In addition to snacking, it is important to hydrate yourself with 150 to 295 ml of water.

pre-race meals

A pre-race meal should serve two purposes: one to prevent the runner from feeling hungry before and during exercise, and the other to maintain blood sugar to generate energy for skeletal muscles. This “refueling” should be done three to four hours in advance or the night before, especially in long-distance races.

Below are examples of pre-race meals:

• 5 beaten egg whites and 1 whole egg with 2 white toasts with jam and 1 banana;
• 1 cup (225 grams) of low-fat cottage cheese, 1 cup (150 grams) of blueberries and 1 slice of white toast and 1 tablespoon of honey
• 1 medium white bagel, 2 slices of turkey breast and 30 grapes;
• 1 cup (200 grams) of cooked pasta, 85 grams of chicken breast and a slice of lightly buttered bread with ½ cup (130 grams) of marinara sauce.

For longer runs (such as half marathons and marathons), it may be necessary to replenish some nutrients with products such as carbohydrate gels during the course. The best moments for swallowing and the amount of product that should accompany the water can be guided by a trainer or a nutritionist.