What to Eat Before a 5K

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Running is an incredible source of exercise and one of the best things about it is that you can compete against yourself. Whether you are participating in a 5K or a full marathon, there are races for all levels, and plenty of good causes to get you out there to run. But before you lace up and take off, make sure you are taking the time to fill your tank with proper food and hydration. Here are some ways to ensure that you are adequately fueled to finish any race with power and energy. During Training What you take in affects what you put out, so be mindful of your food choices whentraining for an upcoming race. The foundation of your diet should be good carbs, protein, fruits, veggies and healthy fats. Many foods, like chia seeds & nut butters, have protein as well as good fats in one convenient package and will give you sustained energy. If you haven’t started cleaning up your diet, start making small changes sooner rather than later to support your training and recovery. You also want to be mindful of hydration. Running, especially long distances, can be really dehydrating to your body. When you're not training, aim for about 8 cups (64 oz.) of water each day, but plan to add more based on the duration of your training and the temperature outside. Learn how much to drink during workouts and whether or not you need a sports drink. The Night before Your Race Eating a balanced dinner the night before the race is really beneficial to your performance the next day. "Carb loading" (loading up on carbohydrates before a race) is a common practice but does not need to be as loaded as you may think. Presuming you are including carbohydrates in your daily diet already, enjoy just a slightly larger serving of carbs before shorter races (up to 10K distance) and an extra serving of carbs before longer races (half marathon or more). Overindulging on carbohydrates the night before a race isn't a good idea. While you may normally focus on whole grains, you may want to consider choosing refined options (white pasta or white bread) the night before your race. Because they have less fiber, they may help you prevent frequent bathroom breaks during longer races. The Morning of Race Day Wake up early enough to eat a quality meal about 2-3 hours before your race begins. Don’t eat too close to the start of the race or you could end up with disastrous results if your digestive system doesn't get enough time to process your food before you start exercising. One of my favorite pre-race meals is oatmeal with chia seeds and berries. If you need to power up for one of the longer races you could even add some low-fat Greek yogurt as well. Be smart about this meal: Don't suddenly eat some new kind of food that your body isn't accustomed to since you never know how you might feel afterward—and you don't want to feel anything but your best during the race. Avoid trying something completely new on race day hoping to galvanize your run. Figure out what works for you long before race day hits—and stick with it! The same goes for drinks: No new special energy drinks, sports drinks, etc. that you aren't used to! The one certain thing about eating to fuel a race is this: Different foods, timing techniques and strategies work for different people. It's important to test things out during training so you aren't surprised during the race itself. With a little trial and error on your practice runs, you'll feel confident—and be well-fueled—for any race!

To read the full blog post, please visit SparkPeople.com.