Help me figure out what the heck I should eat for an evening 5k race?

Assume this is your typical LR troll post, "worry insanely?"

But there is probably someone real out there with this issue/question...

For any race, any time, usual practice is to run on empty... an empty stomach.

For an evening race, you might want to top up blood sugar at some point... a light lunch of mostly carbs should be fine.

Since you're prone to side stitches and digestive issues, would avoid coffee or most any drink an hour or so before the race...

As someone who too frequently runs poorly due to stomach issues, I can tell you what I’d eat:

1. As little as possible

2. Something carb-heavy with no fiber and very limited protein and fat

3. Nothing within 3-4 hours of the race aside from some gummy bears or similar food

I rarely have my stomach go wrong when I follow those rules.

Ernest wrote:

Assume this is your typical LR troll post, "worry insanely?"

But there is probably someone real out there with this issue/question...

For any race, any time, usual practice is to run on empty... an empty stomach.

For an evening race, you might want to top up blood sugar at some point... a light lunch of mostly carbs should be fine.

Since you're prone to side stitches and digestive issues, would avoid coffee or most any drink an hour or so before the race...

This….. it’s a 5K. Eat later…..

This isn't a dumb question. I suspect a lot of bad races are caused by digestive problems of one kind or another, and trying to figure out dorm food for the first time can be a challenge.

Don't race without fuel. The result will be awful. Don't race with a full stomach, either - the result will be worse.

Your goal is to let your digestive tact empty itself over the day, but to keep your blood sugar levels topped off. You don't want to feel hungry.

Eat a light breakfast and lunch, but make sure you're getting low-refuse foods (look it up, it's a thing). Not salad, not milk or cheese, not fatty meat, but stuff that you can digest and leave little trace behind in the form of stool. Eat a little, and then throughout the day, if you feel hungry, eat something plain and easily digestible, like a few bites of a bagel. When you feel hungry again, eat a few more bites. Some fat/protein is fine, too. Top off the tank with some Gatorade if it helps. Take a dump, warm up for your race, take another dump. Then go race.

When I search "low-refuse diet" instead "Low Residue Diet" comes up, is this what you mean?

Hurno... wrote:

When I search "low-refuse diet" instead "Low Residue Diet" comes up, is this what you mean?

Oops. Yes, that's what I meant. I should have verified the term before posting.

Just eat normally then eat a small snack two hours before. Something like peanut butter on white toast, with water.

Stuff yourself so you have the shiits... you'll be flying out of the gate and the smell will distract your competitors.

You're welcome.