Although it's not a long distance, running your best 5K means paying attention to what you eat on race day. Some runners mistakenly eat too much in the name of carbo-loading, while others skip food all together because of pre-race jitters. According to certified sports nutritionist, Matt Fitzgerald, it is ideal to consume a light meal of about 300 to 400 calories at least two hours before the race starts. In general, foods should be easy to digest and low in fiber to avoid gastrointestinal problems.
Peanut Butter Toast Sandwich with Banana Slices and Honey
Two slices of whole wheat toast spread with 1 tbsp. of low-fat peanut butter, a medium-sliced banana and a half-ounce drizzle of honey will fill you up with energy-providing carbs balanced with just enough protein to keep hunger at bay. Another plus, bananas are packed with athlete-friendly potassium (290 mg each), a mineral lost through sweat during exercise. (Total count: 345 calories, 63.5 carbohydrate, 8.9 grams fat, 9.8 grams protein)
Oatmeal with Applesauce
It may sound unusual, but a bowl of warm oatmeal topped with applesauce and sprinkled with cinnamon, if you like, makes a good pre-run breakfast that is easy to digest and will keep you filled. Make race-morning oatmeal with water instead of dairy for a more carbohydrate-focused meal. Applesauce is a low-fiber fruit and a perfect race-day substitute for the usual fiber-packed dried-fruit toppings, which can lead to tummy trouble. (293 calories, 59.4 carbohydrate, 3.3 fat, 8.3 proteins)
Bagel with Low-Fat Cream Cheese
Bagels are another smart choice in pre-race food, loaded with carbs and easy to take on the go. In fact, it's typical to see fun run food tents overflowing with bagels for the runners. Keep a bland bagel from getting boring by smearing it with a little low-fat cream cheese for a more interesting meal. (326 calories, 58.4 carbohydrates, 10.6 proteins, 3.6 fat)
Energy Bars
If you are typically anxious or harried on the morning of a 5K race, an energy bar makes a sensible go-to choice that will fill you with the correct ratio of approximately 80 percent carbohydrates and 20 percent fat and protein combined. With so many different types of bars on the market, on race day, don't inadvertently choose the low-carb/high-protein bars that will not give you the needed energy to run fast.
References
- "Runner's World Performance Nutrition for Runners: How to Fuel Your Body for Stronger Workouts, Faster Recovery, and Your Best Race Times Ever"; Matt Fitzgerald; 2006
- The Calorie Counter
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