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[ Dinner ] [ Sample Dinner ] [ Breakfast ] [ Advice ] Now is the time to top off glycogen stores. That means carbohydrates rise to the top of the food pyramid at dinner. Pasta, rice, potatoes Traveling long distances to race can mean your pre-competition meal will be at a fast food restaurant eaten hastily enroute. Dodge the fat trap by ordering plain burgers, without sauce or cheese. Go for extra carbs with a low fat milkshake or bring along a high carbohydrate sports drink. The night before a race, steer clear of high fiber and deep-fried foods. That means no Mexican or deep-fried Buffalo wings. And if you’re prone to having a nervous stomach, skip solid foods altogether. Liquid supplements that are a 20-30-50 blend of fat, protein and carbohydrate are a good choice. Aim for a carbohydrate intake of 4-5 grams per pound of body weight.
3 cups spaghetti (6 oz. uncooked) 3/4-cup tomato sauce with 2 oz meat 2 slices French bread (1 tsp margarine optional) 16 ounces cranberry juice cocktail or fruit drink 6 fig Newton cookies 3/4 cup sherbet or low fat ice cream
Pre-race jitters can have a tremendous effect on whether you should consume a hearty breakfast or a “continental”. Some individuals have a cast iron stomach, while others are simply too nervous to eat. Breakfast is not the time to carbo-load; this meal simply serves to raise blood sugar after an overnight fast. If you have less than 2 hours before the gun goes off, keep breakfast on the lighter side. Bring along a sports drink and consume 8-10 ounces 20 minutes before the start to insure you are well hydrated.
If you’re new to marathon racing, use this precompetition checklist as a guide for fueling up: eat safe, familiar foods, choose high carbohydrate, low fat foods; attach 3-4 sport gels to your racing bib, and carry a sports hydration drink using a well-fitting waist-pack or camelback.
Services offered by Endurance Sports Nutrition
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and bread are all good carbo choices, but remember to steer clear of bread dripping in garlic butter and go easy on salad dressing and sauces. Rich foods can leave you feeling slow and sluggish in the morning.