Don't Overdo Your Water Intake
An overabundance of water can be futile as well. While hydration is a critical component of your performance, too much of it can lead to cramping, bloating and electrolyte dilution.
Check your fluid intake in the weeks leading up the race to gauge how much you should drink the day and night before. "A good way to tell if you are adequately hydrated is to check your urine. If you frequently urinate large volumes that are light in color, you're probably drinking enough," says Peggy Pletcher, R.D., personal trainer and diabetes educator. If the opposite is true (infrequent, darker colored urine) increase your water intake.
The Pre-Race Plate
While you should focus on eating as you normally do, it's important to get a few extra carbs the night before. Hua recommends filling one third to one half of your plate with complex carbs, such as pasta, brown rice or grains. Complete your dish, "with protein and vegetables—not overloading on the vegetables because for some people you can feel that bloated feeling, which can interrupt your race performance."
Morning of the Race
For Hua, breakfast on the day of the race is non-negotiable. "You have to eat," she says. "It's so crucial because halfway through the race when you're hungry or losing your energy, there's no food to grab."
The best race-day breakfast is going to be one you've been successful with before. Try a few sunrise runs if you're not a morning runner, testing various food and water combinations before each one. This will give you an idea of what works for your body when race day rolls around.
In general, your pre-race meal should consist of complex carbs, which will provide optimal fuel for your body to burn. Don't forget a little bit of protein to stay full longer, and plan to eat 60 to 90 minutes before the race. Some winning breakfast combos include:
- Bagel and peanut butter
- Oatmeal and banana
- Whole grain toast and almond butter
- Granola and fruit
Need more help figuring out your 10K eating plan? Make sure to download athleats, a mobile app that tracks everything you need to know about your nutrition.
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