Hello, i am a high school cross country and would like to know when the best time to eat is before a race( how many hours or so. ).Also any tips on what foods are best to eat would be appreciated. the last couple races i ate a sandwich about 4 hours before race but find my self feeling low on energy right before the race starts.
I would go with Peanut Butter, honey and Banana Sandwich on Whole wheat bread or Bagel 2-3 hours before race time. You can eat an apple with that as well if you want some help washing it down.
if its in the morning you dont even really need to eat before a 5K... just eat some gels or cliff blocks before the race. Since you are in HS I would imagine your meets are in the afternoon. Eat 1-2 hrs before your race and try to avoid dairy and fatty foods. Whole grains, pastas, potatoes (not fried) and fruits are ideal.
From personal experience, I found that it was crucial to train my stomach to be comfortable with eating specific foods 2 hours before the race. This ensures optimal performance and no G.I (gastrointestinal) problems. In terms of making sure we have enough energy and fuel on board, if a decent meal is eaten the night before, and a few hours before the race, the human body has enough energy for up to 80 minutes of endurance activity. This means “bonking”, or in other words, running out of glycogen stores for muscle recruitment is not so much of an issue for shorter races like a 5k.
If it is an early morning race, I’d recommend a larger meal, and possibly a small dessert of some sort the night before, just before heading to bed. This is because some races have a gun start time around 7 or 8 am, meaning eating 2 hours beforehand requires an early rise, which might not be as convenient for some participants. However, it is recommended if you’re desiring to hit that personal best time, that you plan to eat around 2-3 hours before the race.
For evening races, it is slightly more flexible. Eating a solid, well-balanced breakfast or brunch 8-6 hours out, another meal 4 hours out, and a snack 2 hours out to top up energy stores will ensure you are ready.
It is crucial to train our stomach to become used to the food we intend to eat before we race when in a running context. Before race day, plan to do some of your harder workouts with the same foods on board, sticking to the same eating timings. See it as a race day simulation in a sense! The stomach can even learn to digest food closer to race time. I can now eat porridge an hour before I run, and not experience discomfort.
Like what you've read? Read the full article here, for a complete 5k meal plan, hydration strategies and learn about the benefits of caffeine before a race: