One of the main things that you must be aware of when it comes to running training is what you eat. What you eat even just a few days prior to race day can make you have a great day – or just barely make it through. Here are some guidelines on how you should be eating leading up to the big race.
First , you should be eating as well as taking carbs on your long runs , if you are out there for longer then 1 and 1/2 hours. Under that time you’re basically using the energy stored in your muscles before. One of the best ways to gain carbs during your runs is 먹튀검증커뮤니티 through Sports Drinks or Energy Gels. You can even get Sports Jelly Beans little Energy Bites. These are all effective – and some runners even eat the gummy bears or other candy. However, it is important to try anything during your training exercises, not during before the event. Find out what is most effective for your needs and helps you stay motivated and bring it along on race day.
The most important rule of eating leading up to race day is to not consume anything you are not accustomed to eating. Carbs can be a great source of energy on race day. You should be eating meals rich in carbs at this period to help fuel up. Also important is to get some protein during this time. Another thing that you want to stay away from during the few days before the race is anything rich in fiber or any food that you know gives you gas or makes you feel uncomfortable.
The best foods to eat include pasta, pizza, bread, cereal pizza, bagels, pizza.
Two days prior to your race is when you want to make sure that you’re getting your energy levels up. This may be the day for your massive “carbo-loading” dinner. Two days prior, you need to make sure you drink water throughout the day to be properly hydrated, and getting a good night’s rest.
On the day before race day you want to make sure that you are still drinking water and eating complex carbs. In this day, 75% of your calories must come comprised of carbohydrates. It is recommended to eat your usual 3 meals with a few small snacks during the course of the day. You should finish your final meal around 6 pm so that it can be taken care of before going to sleep.
When you race on race day, consume your food approximately 1 1/2 – 1 12 hours prior to race time. This is to get you fueled for the race – but nothing big or heavy. It should contain carbohydrates and a little protein. My suggestion is a power bar, which has always worked for me! Other options are cereal and oatmeal, or even bagel sandwiches packed with peanut butter. It is important to ensure that what you consume is something you’ve consumed prior to starting running. It is crucial that you avoid experimenting on race day.