Food to eat before 5k

"I love steak, and I have to have steak the day before I race. Some people are afraid to eat steak before a competition because they think it'll make them too full and slow them down. But in Osaka [at the 2007 World Championships], before I raced, I went to Outback and ordered the biggest steak I could, and I won. You have to do what works for your body."

—Bernard Lagat

33, Tucson, Arizona

1500/5000 meters

http://www.runnersworld.com/cda/microsite/article/0,8029,s6-239-473--12777-0,00.html

I get up super early and have a half a bagel with a little bit of peanut butter or cream cheese on it, a small glass of Gatorade, and some water.

I might try eating less than that this weekend...maybe a banana and a spoon full of maple syrup.

I avoid vegetables the night before. No salads. Too many bathroom problems pre-race.

package of pop tarts

coffee

little bit of gatorade

A shot of EPO.. but just a shot and no more!

dotato wrote:

package of pop tarts

coffee

little bit of gatorade

pop tarts are foul, putrid shit. You get nothing, nothing from that denatured food.

Nothing but artifical berry-flavored goodness.

Acting Nutritionist wrote:

dotato wrote:

package of pop tarts

coffee

little bit of gatorade

pop tarts are foul, putrid shit. You get nothing, nothing from that denatured food.

pop tarts rule

great question! very good to see young ppl aware of food imput.

the answer is actualy simple. Pre race day eat what you normally eat, then on race day eat the same as a normal day but less.

I operate at night so marathons are extra hell for me as i rarely get to sleep b4 a race. for "normal" ppl i suggest the same as regular. If you cared about good nutrition for the whole year then it wont matter bcz ur fit and healthy. just remember only eat pre race if this time of eating is common to you. TRUST me u can survive without food and still fight hard. sure not over and over i only mean dont fret on the issue.

If you must eat but are afraid of its affects, eat only enough to trick ur brain. Also remember there are bits of food given in marathons and gatoraids so no big deal. a 5 k race should be ran empty- though this takes a bit of practice. also running empty is what the best fighters in the world do and you likely wont barf at all :P its not the night before but the weeks before a race that matter. Stay away from food with lots of chemicals, this will in effect "beat you up" all day. Stay strong kid :)

Devising a 5km meal plan is simple, and just takes a few steps of planning to ensure you have the energy to run a great 5km, and avoid stomach upset (like the dreaded stitch) on race day!

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 5km or 10km.

A decent meal which includes a quality form of carbohydrates is really important to take on board the night before a race. For example,

* Long grain low G.I rice, the Dongara kind normally (the most important component, complex carbohydrates)

* Tuna/Salmon/Chicken or pork (lean protein, not a big fan of red meat the night before a race)

* Shredded carrot, steamed green beans (some simple veggies)

* ½ a small avocado sliced (Fats)

* Topped with soy sauce, a dash of sweet chili sauce and lemon juice + salt/pepper (for flavor!)

For the morning of the race, I like to stick with a mix of simple and complex carbohydrates. For example, I generally eat oats, maple syrup/honey/brown rice syrup, and a banana 2-3 hours before the race. A Bagel or a couple of pieces of toast with Peanut Butter and Banana is also very effective. These are my go-to breakfast options before some of my major 5 and 10km road races.

Like this content? Visit 5k Meal Plan: Your ultimate guide to fueling and hydrating for 5km -

http://larahamilton.com/5k-meal-plan/

to read the full article, and gain a comprehensive understanding of how to fuel for a 5km, including a 5km meal plan, taking onboard coffee, and how to time your meals. Get ready to smash that next 5km!

a dick

0.00 .. nothing.

L-carnitine

Caffeine

Sugary juice

Oatmeal or cereal

Light meals the few days before

Fettucine Alfredo within 15 min of the start

5K is short enough to where nutrition isn't super critical.

We're talking 15 - 17 minutes of balls to the wall pace, so all glycogen stores.

Night before - solid protein and complex carb. don't overeat.

Race day - light, small serving of a high GI carb such as jasmine rice at 7-7:30am. Nothing too crazy here. Nothing in an hour before the race as you'll need all blood flow dedicated to muscles.