http://www.yourrunning.com/forum-best_pre_race_food
The night before:
Higher carb meal: 300 g carbs in meal and snack, moderate in fiber, easy on fat, plenty of fluid. ex: pasta dishes, rice dishes, lean protein, cooked veggies.
The day of, about 2 hours prior:
cereals, breads, crackers, fruit, juices, jelly
Example of pre-event meals:
390 calories and 75 g carbs (this is my pre-event meal of choice for 10k)
2 slices of toast of 1 small bagel
1 large banana
1 tbsp jelly
1 tbsp peanut butter
water
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