I am not sure if I have a hunger problem or what but I am hungry like every 2 hours or so, and was wondering how people could eat 3-4 hours before race and stay satisfied for the race?? My head starts to hurt if I don’t eat every few hours
I am not sure if I have a hunger problem or what but I am hungry like every 2 hours or so, and was wondering how people could eat 3-4 hours before race and stay satisfied for the race?? My head starts to hurt if I don’t eat every few hours
You have a problem then. Likely a severe carb/sugar dependency. Also being hungry before a race is a good thing.
You need to up your fat and protein intake, in the form eggs, red meat, butter etc.
Fat and protein wrote:
You need to up your fat and protein intake, in the form eggs, red meat, butter etc.
I don’t eat much of any of those but somehow can go ~12 hours without eating before a race. I don’t understand how someone could eat a meal within a few hours of racing. I need an empty stomach to avoid ‘issues’.
I get nervous before races so it is harder to eat
Banana Bread wrote:
I get nervous before races so it is harder to eat
This is why I don't like longer races- I have to eat 3-4 hours before a race and then only a bagel or piece of toast.
Hungry runner wrote:
I am not sure if I have a hunger problem or what but I am hungry like every 2 hours or so, and was wondering how people could eat 3-4 hours before race and stay satisfied for the race?? My head starts to hurt if I don’t eat every few hours
No big deal. Like 75% of Americans, you are pre-diabetic or actually diabetic.
Carb deficiency. I know one xc skieer with the same problem. He does a 4hour long run before breakfast wo days before race. I dont recomend the same for a runner but you can try biking on high gear for a long time everh third week or some kayaking a few days before race
You should change your diet or go to a doctor if your head hurts if you don't eat for a few hours, that's not right, how do you manage overnight?
Failing that, you could have a small snack 2 hours before like a small pancake and half a banana or something.
Actually not sure if that would work given what you're saying, maybe you need a small hamburger 2 hours before!
Only slow fast people get hungry before a race. Competitive runners have to force a few calories down. If I am racing at 7pm, I eat a light lunch and have a poweraide at 5 so that’s 7 hours.
You're experiencing a fluctuation in blood sugar and/or you're eating foods that create cravings. There are several solutions. Some work better for some people than others so you need to determine what works best for you.
A short term solution is to eat a light meal of easily digestible carbohydrates an hour or so before the race. This would include oatmeal, half an energy bar, a banana, toast with peanut butter, etc. With some experimentation, you can find what works best for you. One of my friends, a world class masters mid distance runner, eats a slice of white bread.
A long term solution would be to eat more healthy fats and proteins, which stay in the system longer so you don't have to eat every couple of hours.
You should also avoid sodas. Sweetened sodas cause blood sugar to spike up and then down. Artificially sweetened sodas cause food cravings. Use only stevia for as a sweetener.
I had a similar issue and I found that switching to a bread that was high in fiber and protein (5g each) really helped as well as adding in a lot of healthy fats and protein.
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