My meets are usually in the afternoon, so I eat two meals before them. First is two eggs and two slices of toast, last meal is usually Greek yogurt with berries and a PBJ sandwich. I usually eat a Cliff bar a couple hours before the race (800, 1600, or 3200), but it's a little too filling and I want to find something else that would still be energizing but not leave me feeling heavy.
What do you fuel with before a race?
Oatmeal, it has never failed me.
Oatmeal is a great pre race meal. Especially if you can mix in some fruit. If you race is in the afternoon, I would also have an egg with the oatmeal in the morning. For lunch, pb&j is fine. Some light fruit is fine.
I always have 1 bagel or granola bar and 1 serving of high water content fruit like melon, stonefruit, or orange
If the race is more than 4 hours after I wake up, I have what I would eat on a normal day, although perhaps a lighter version. Eggs, oatmeal, cereal, fruit...it doesn't really matter as long as I don't overeat.
Inside of 4 hours, I'll just eat some fruit. Maybe a greek yogurt (dairy isn't really an issue for me) and then top off with some gatorade or a caffeinated gu split between pre and post warmup jog to make sure I have enough sugar in my system.
Same basic principle applies if the race is later in the day. Normal, but slightly lighter eating until around 4 hours before the race, and then some snacks until the race if I'm hungry.
Apples are the best for fuel bc the ratio of sugar to fiber is ideal and they don't spike your blood sugar.
I have pizza or Rigatonios for breakfast before a big race (~ 3 hours prior).
Studies say wrote:
Apples are the best for fuel bc the ratio of sugar to fiber is ideal and they don't spike your blood sugar.
95 calories including 2/3 oz of simple carbs doesn't seem like a lot.