Bread/toast, bagel, peanut butter , fruit without skin (banana), pulp-free fruit juice or sports drink for a pre-race breakfast . Rice, pasta, lean meat, starchy vegetables, fruits for “carbo-loading” at least three days before the race. For hydration, drink 500 to 700 ml of fluid about three hours before the race.
Typical pre- race meal foods include white bread and honey, eggs, oatmeal or low-fibre cereals, bananas, yoghurt and juice. Remember to drink if you feel thirsty or even a little bit more than usual. If the day is hot, add a little salt to your meal. Try different foods before your training runs.
Good breakfast options for the morning of your race may include: Pancakes and mixed toppings, such as fruits and nuts. Porridge oats with milk or soy milk. Granola with milk or soy milk. Multigrain bread topped with eggs. Fruit salad and low-fat Greek yogurt. Bagels or breakfast muffins with low-fat cottage cheese.
Some post-run snacks include: Trail mix with dried fruit, soybeans, cereal or pretzels. A peanut butter and jelly sandwich or wrap. An energy bar with a mix of carbohydrates and protein. A handful of salted nuts with pretzels. Pita bread with hummus.
A little bit of protein and fat can provide some staying power, but the majority of your pre- run fuel should be carbs. Foods to Eat Before a Run Banana and almond butter. Turkey and cheese on whole-wheat bread. Oatmeal and berries. Cheese stick and carrots. Toast with 1/4 avocado or one to two tablespoons of nut butter.
As a general guideline, you should wait three to four hours after a large meal before running. If you’ve had a small meal or snack, wait a minimum of 30 minutes or preferably one to two hours before going for a run. Keep in mind that everyone is different.
“I recommend foods like a bagel and peanut butter, oatmeal with milk and dried fruit, or yogurt and toast,” says Wilson. Other good options include a banana and high-carb energy bar, waffle with syrup and strawberries, or even a bowl of rice.
Protein takes longer for your body to digest—so you’ll have to eat a couple of hours before the race begins—but eggs are a popular pre – race breakfast choice, especially for those who like something “real” for breakfast. Eating a breakfast like this, long enough in advance, leaves you well -fueled for a long race .
In general, it’s recommended to eat before running . This gives your body the fuel it needs to exercise safely and efficiently. If you prefer to run on an empty stomach , stick to light to moderate running . Take a break if you start to feel lightheaded.
Top tip – get something down you as soon as you wake up, before you bother getting your kit on, to give yourself maximum digestion time. For longer runs of over 1 hour, however, and, of course, on race day, make the effort to get up early enough to eat a proper breakfast ; at least 1-2 hours before you run .
Drinking before , during, and after training is just as important as drinking during the rest of the day. Aim for 16 ounces (2 cups) of water at about two hours before you run . About 15 minutes before a run , drink six to eight ounces of water . During a run longer than one hour, drink water at regular intervals.
“Whether you give yourself a few hours or just an hour to digest, focus on consuming mostly carbs,” she says. Your body’s preferred fuel source is simple carbs—banana, oatmeal, white bagel, a honey packet—because it can be quickly turned into energy.
A list of items you’ll need in a track and field bag for practice and for meets . Packing List for a Track and Field Meet .
|Uniform||Hair Ties||Appropriate Snacks|
|Knit Cap or Baseball Hat*||Tissues||Towel(s)|
|Jacket||Lip Balm||Water Bottle (or 2)|
|Rain Jacket (Poncho)||Sunscreen||Sunglasses|