Ask the Dietitian: Pre-Track Meet Eating What is a good breakfast before a competition? He is fourteen years old. – Zonia, TX A: Each individual has unique preferences and tolerances regarding the timing and consistency of pre-race meals. When it comes to breakfast before a track meet, the time of competition is a major factor.
- If he eats breakfast prior to the bus’s 8 a.m.
- Departure but doesn’t run until 2 p.m., he will need to consume additional fuel.
- Here are some pre-race fueling guidelines.
- Consume familiar foods one to four hours before the race.
- The closer he is to the start of the race, the less volume and complexity he should consume.
A meal with less complexity would be low in fat and fiber and contain a moderate amount of protein. Choose carbohydrate-dense foods such as bagels, waffles, toast, and oatmeal. A basic carbohydrate guideline is to consume approximately 50 grams of carbohydrates per hour prior to the start of the race.
A simple breakfast of a banana, medium bagel, 2 T. strawberry preserves, and a trail mix bar would provide approximately 600 calories, 125 grams of carbohydrates, 13 grams of protein, and 6 grams of fat if consumed at 8 a.m. for a 10:30 a.m. race. Including more fat and protein, such as milk, yogurt, peanut butter, or cheese, could make the meal more satisfying.
If he prefers these options, they may be better tolerated in smaller quantities or with a longer interval before the race. – The source of this content is OpenWeb. You may be able to find the same content in a different format or additional information on their website: Ask the Dietitian: Pre-Track Meet Eating
Is eating before a track meet beneficial?
Remember that glucose is the body’s primary fuel source for high-intensity workouts, so replenish your glycogen stores frequently. Your body can only store a limited amount of glycogen, so you should ensure that your fuel tank is full prior to the beginning of your event.
- Caution is advised, as this does not imply that you should carbohydrate-load immediately before an event.
- Since your body has limited glucose storage capacity, excessive carbohydrate consumption can lead to digestive issues.
- The precise timing of when to eat will depend on your training, but aim for a small, easily digestible snack 30 to 60 minutes prior to your event.
There are numerous carbohydrate-rich snacks, such as fruits, rice, and potatoes, that can serve as pre-race fuel. Many runners find that prepackaged energy foods such as waffles, chews, and gels are the most convenient because they are consumed so close to a race.
What to eat before a race – Three hours before the race, consume a low-fat, high-carbohydrate, and low-fiber meal to prevent indigestion, fatigue, and stomach discomfort while running. Avoid eating heavy meals the day before a race and consume only familiar foods on race day.
- Chow to eat Breakfast before a race may consist of bread/toast, bagel, peanut butter, fruit without skin (banana), pulp-free fruit juice, or sports drink.
- Rice, pasta, lean meat, starchy vegetables, and fruits should be consumed at least three days before a race in order to “carbo-load.” For hydration, consume 500 to 700 milliliters of fluid approximately three hours before the race.
A list of foods to avoid Foods that are deep-fried and high in saturated fats (red meat, processed foods like bacon, sausages and pastries). If you have a history of gastrointestinal problems, avoid dairy products (milk, cheese, yogurt) on race day.
- As a diuretic, some marathon runners avoid morning coffee.
- Because the body expends more energy digesting fatty foods, your performance in a race may suffer if you consume an excessive amount of fats.
- Foods that are deep-fried and high in saturated fats (red meat, processed foods like bacon, sausages and pastries).
If you have a history of gastrointestinal problems, avoid dairy products (milk, cheese, yogurt) on race day. As a diuretic, some marathon runners avoid morning coffee. Because the body expends more energy digesting fatty foods, your performance in a race may suffer if you consume an excessive amount of fats.
Should I consume a banana prior to a track event?
What to Eat Before a Track Meet – Since track races are typically brief, you won’t require much fuel to reach the finish line. Try to avoid foods that will cause you to feel bloated or full. If you feel the need for a light pre-run snack, try a banana and consume it at least 30 minutes before you line up.