Should i eat before 10k

Protein and fat slow down digestion and make you feel more full, so take that into consideration when prepping your pre-race breakfast. In the days leading up to your race, start to increase your carbohydrate intake you can find out more specifics on how much to increase it here. Finally, trust your training. Close search. Gels expand. What to Eat Before a 10K October 8, Days Before — Fuel up on carbs properly!

Here are some of our pre-race breakfast favorites: Two pieces of toast with honey and a banana Overnight oats check out our recipe here Bowl of granola with almond milk and berries Two Energy Stroopwafels with almond butter in-between bottom line On race day, what matters most is that your mind is on performance — and not on your stomach — when the gun goes off. Bonus — Personal Tips Coffee: This magical drink is a favorite among runners.

For just a small snack, 30 minutes pre-race should be fine. While 10Ks are short enough that most people don't need to eat during the race, staying hydrated is still critical.

Even low-level dehydration can cause muscle cramping and fatigue. Start hydrating early on with at least two cups of fluid water, sports drink, milk, juice in the two hours leading up to the start of the race.

Take advantage of the water stations throughout the race. If it's particularly humid, or if you sweat a lot, alternate between water and a sports drink at each station to replenish electrolytes lost through sweat. Take the time to replenish your muscles' carbohydrate stores with fresh fruit and a bit of jambalaya, then sit back and enjoy the party.

As a general rule, it's not a good idea to try anything new on the day of the 10K. Editor's note: This blog was originally published on March 27, and has since been updated. Comments about the blog? Send us an email! Select the drop-down to filter Search by Blog Articles or Sitewide.

Carbohydrates fuel performance but the body only has a limited supply and is stored in the muscles as glycogen. Knowing what to eat the day before a 10K will help you be in your best shape during the race day.

Carbohydrate loading is a very effective strategy in endurance events, and for a 10K race, sufficient glycogen stores can easily be attained in the 24 hours before. Increase dietary carbohydrates with each meal the day before along with ample protein, and reduce total fat intake to allow for the increased quantity of carbohydrates to avoid unwanted excessive calorie intake. Gastrointestinal distress GI is very common in endurance athletes and this can occur by eating too many foods that are not easily digestible.

Too much fructose fruit sugar , protein and fat before exercise and dehydration may also cause digestive discomfort. Unless you suffer from coeliac disease, an autoimmune condition caused by a reaction to gluten, there is no need to eliminate gluten from your diet.

However, if you have experimented with different foods and found that eating a gluten-free diet reduces feelings of GI-distress and enhances your performance then go for it. Hydration is also extremely important for performance.

When we exercise the body cools itself by sweating. You can check how hydrated you are simply from the colour of your urine — the clearer the better! Your pre 10K meal will be down to your preferences. If you can stomach food, a high carbohydrate meal typically breakfast should be consumed hours before. Options for what to eat the morning of a 10k include:. Rather, listen to your body to know how much you need.

Having these options on hand to help you find just the right balance is important for fuelling a great run. Having tried and true options are essential for success in competition.

You should be experimenting with and practicing your fuelling strategies way before race day. Take good notes on what works well and what does not for yourself — everyone is a little different so it may take a few tries to find what works best for you!

Natalie Kravat , Registered Dietician. I recommend eating something with a moderate amount of carbohydrates around 15 to 30 grams depending on hunger levels and energy needs with some protein and fat, two to four hours before the race. However, overdoing it can cause bloating, gas, or discomfort during the race.